Let’s honor the humble yet delicious fish today. Here are plenty of delicious high protein fish recipes for you, the ultimate seafood lover.
If you’re a seafood lover, then you already know how good eating fish can be. It’s a natural source of Omega-3, 6, and 9. We don’t produce that as humans, but we certainly need it!
On top of these essential vitamins, fish is also a wonderful source of lean protein and healthy fats. That makes the fruit of the sea the perfect choice for lean, high-protein recipes.
1. Air Fryer Salmon
Source: allnutritious.com
This quick and easy air fryer salmon recipe is a game-changer! Crispy on the outside, tender on the inside, and ready in a flash.
A perfect go-to for a high-protein meal that’s both delicious and hassle-free.
Per Serving:
• Calories: 287
• Fats: 17g
• Protein: 26g
• Carbs: 7.2g
• Fiber: 0.6g
• Sugar: 4.5g
2. Salmon Stir Fry
Source: allnutritious.com
Dive into the world of flavors with this vibrant salmon stir-fry. This yummy 500-calorie meal is definitely one of my favorites!
Packed with colorful veggies and succulent salmon, it’s a protein-packed dish that brings a burst of freshness to your plate. Quick, nutritious, and oh-so-satisfying!
Per Serving:
• Calories: 488
• Fats: 29g
• Protein: 30g
• Carbs: 31g
• Fiber: 4.6g
• Sugar: 19g
3. Salmon Sheet Pan Dinner with Veggies
Source: allnutritious.com
Streamline your dinner routine with this sheet pan masterpiece. Succulent salmon meets a rainbow of veggies, roasted to perfection on a single pan.
A wholesome, high-protein sheet pan meal with minimal cleanup – win-win!
Per Serving:
• Calories: 455
• Fats: 23g
• Protein: 21g
• Carbs: 44g
• Fiber: 4.5g
• Sugar: 25g
4. Herb Crusted Salmon
Source: allnutritious.com
Elevate your salmon game with a delightful herb crust! This recipe combines the richness of salmon with a medley of aromatic herbs.
It all results in a dish that’s both elegant and bursting with flavor. Perfect for impressing guests or treating yourself to a special meal.
Per Serving:
• Calories: 333
• Fats: 20g
• Protein: 27g
• Carbs: 11g
• Fiber: 2.7g
• Sugar: 6.2g
5. 4-Ingredient Smoked Salmon Bites
Source: allnutritious.com
These smoked salmon bites are the epitome of easy elegance. Creamy, smoky, and utterly delicious, it makes for a perfect protein-packed appetizer or snack.
Ready in minutes, they’re a surefire way to satisfy your taste buds. Sign me up!
Per Serving:
• Calories: 82
• Fats: 5.7g
• Protein: 4g
• Carbs: 5.3g
• Fiber: 2.8g
• Sugar: 1.1g
6. Walnut Crusted Salmon
Source: reciperunner.com
Go nuts for this walnut-crusted salmon! The crispy texture of the walnuts complements the tender salmon, creating a delightful contrast in every bite.
It’s a high-protein dish that’s as satisfying for your taste buds as it is for your nutritional needs.
Per Serving:
• Calories: 301
• Fats: 21g
• Protein: 25g
• Carbs: 3g
• Fiber: 1g
• Sugar: 1g
7. Spicy Tuna Salad
Source: nourishedbynic.com
Spice up your protein routine with this zesty and spicy high protein salad. This is a wonderful dinner, lunch, or even breakfast (if you’re a real tuna fiend).
Packed with protein, veggies, and a kick of heat, it’s a refreshing twist on the classic tuna salad. Quick, easy, and perfect for a light yet satisfying meal.
Per Serving:
• Calories: 192
• Fats: 8g
• Protein: 23g
• Carbs: 6g
• Fiber: 2g
• Sugar: 3g
8. Mahi Mahi
Source: theforkedspoon.com
Dive into the ocean of flavors with this mahi-mahi recipe. Succulent fish meets a medley of spices, creating an exotic and comforting dish.
This is one of those dishes that will easily impress anyone you serve it to. A protein-packed adventure for your taste buds!
Per Serving:
• Calories: 256
• Fats: 16g
• Protein: 21g
• Carbs: 7g
• Fiber: 2g
• Sugar: 1g
9. Instant Pot Cod
Source: twopinkpeonies.com
Simplify your cooking with this Instant Pot cod recipe. Let one of the world’s most convenient appliances take care of the workload for you.
Tender cod infused with flavorful herbs and spices – it’s a protein powerhouse that comes together in a snap. Perfect for busy days when you crave a nutritious meal without the fuss.
Per Serving:
• Calories: 371
• Fats: 3g
• Protein: 80g
• Carbs: 1g
• Fiber: 0.1g
• Sugar: 0.2g
10. Air Fryer Everything Bagel Salmon
Source: laraclevenger.com
Transform your salmon into a crunchy, flavorful delight with this air fryer everything bagel seasoning twist.
It’s a high-protein, low-effort recipe that brings the beloved bagel flavors to your favorite fish.
Per Serving:
• Calories: 322
• Fats: 14g
• Protein: 45g
• Carbs: 0g
11. Broiled Mahi Mahi with Cherry Tomato Relish
Source: debsdailydish.com
Elevate your mahi-mahi experience with this broiled masterpiece. Succulent fish meets a burst of cherry tomato relish, creating a dish that’s as visually appealing as it is delicious.
Broiling the fish makes it deliciously flavorful and moist without wasting too much time. A high-protein delight that’s perfect for any occasion.
Enjoy these other high protein dinner ideas as well!
Per Serving:
• Calories: 299
• Fats: 12.1g
• Protein: 39.1g
• Carbs: 7.5g
• Fiber: 2g
• Sugar: 3.7g
12. Oven Baked Blackened Tilapia
Source: fitmamarealfood.com
Spice up your dinner routine with this baked blackened tilapia. Tilapia is a super versatile fish and usually quite affordable, too.
A perfect blend of bold flavors and tender fish, this recipe is a quick and easy way to add a protein punch to your weeknight meals.
Per Serving:
• Calories: 143
• Fats: 5g
• Protein: 23g
• Carbs: 1g
• Fiber: 0.4g
• Sugar: 0.1g
13. Maple Glazed Salmon with Bok Choy
Source: christinascucina.com
Sweet meets savory in this maple-glazed salmon with bok choy. Bok choy is the perfect side for this sweet and sticky salmon; it comes together so fast!
The richness of salmon pairs perfectly with the sweet and sticky glaze, creating a high-protein meal that’s both comforting and satisfying.
Per Serving:
• Calories: 542
• Fats: 28g
• Protein: 41g
• Carbs: 31g
• Fiber: 2g
• Sugar: 25g
14. Salmon Pesto Pasta
Source: thefeatherednester.com
Indulge in a delightful fusion of flavors with this salmon pesto pasta. Succulent salmon meets the aromatic richness of pesto.
You’ll spend no more than half an hour creating a high-protein pasta dish that’s both comforting and gourmet. A perfect blend of simplicity and sophistication. Who wouldn’t love that?
Per Serving:
• Calories: 678
• Fats: 31g
• Protein: 40g
• Carbs: 59g
• Fiber: 3g
• Sugar: 3g
15. Baked Haddock with Ginger Soy Glaze
Source: plattertalk.com
Haddock is a wonderful high-protein fish option and deals well with robust flavors! The subtle heat of ginger meets the umami goodness of soy in a dish that’s both nutritious and full of flavor.
Thanks to its affordability and ease, this high-protein delight will surely become a favorite.
Per Serving:
• Calories: 298
• Fats: 1g
• Protein: 42g
• Carbs: 15g
• Fiber: 1g
• Sugar: 28g
16. Baked Cod with Garlic and Herbs
Source: dinneratthezoo.com
Elevate your baked cod with this garlic and herb-infused recipe. Tender fish meets a medley of aromatic herbs, creating a simple and sophisticated dish.
A high-protein meal that’s perfect for any day of the week.
Per Serving:
• Calories: 251
• Fats: 14g
• Protein: 26g
• Carbs: 4g
• Fiber: 1g
• Sugar: 3g
17. Salmon Piccata
Source: pinchandswirl.com
Who knew cooking salmon could be this easy? Dive into the delicate flavors of this salmon piccata.
The succulent salmon fillets are bathed in a luscious lemon and caper sauce, creating a vibrant and comforting dish. A touch of elegance for your high-protein feast!
Per Serving:
• Calories: 373
• Fats: 24g
• Protein: 35g
• Carbs: 6g
• Fiber: 2g
• Sugar: 1g
18. Baked Tuna Steak with Soy Glazed Tuna Steak
Source: krumpli.co.uk
Elevate your taste buds with this Honey and Soy Glazed Tuna Steak. The sweet and savory glaze caramelizes on the perfectly seared tuna!
This technique delivers a symphony of flavors that’s easy on effort but big on taste. Out of this world, to say the least.
Per Serving:
• Calories: 430
• Fats: 8g
• Protein: 61g
• Carbs: 25g
• Fiber: 1g
• Sugar: 21g
19. Blackened Fish Tacos
Source: fromvalerieskitchen.com
Embark on a flavor-filled journey with blackened fish tacos. Each taco bite is an explosion of perfectly spiced fish, bringing a bold and exciting kick to your taste buds.
Top them off with your favorite garnishes for a high-protein fiesta that combines health and indulgence.
Per Serving:
• Calories: 433
• Fats: 23g
• Protein: 27g
• Carbs: 31g
• Fiber: 3g
• Sugar: 2g
20. Lemon Basil Baked Cod
Source: wholesomemadeeasy.com
Let the freshness of Baked Cod Lemon Basil transport you to a coastal paradise. The mild cod becomes a canvas for a symphony of flavors as zesty lemon and aromatic basil come together.
This easy-to-make dish is not only healthy but a celebration of simplicity and exquisite taste.
Per Serving:
• Calories: 289
• Fats: 12g
• Protein: 35g
• Carbs: 10g
• Fiber: 1g
• Sugar: 2g
21. Thai Sweet Chili Air Fryer Salmon Bites
Source: killingthyme.net
Crispy on the outside, succulent on the inside – that’s the promise of Thai Sweet Chili Air Fryer Salmon Bites. The air fryer ensures a perfect crunch. There’s a reason it’s a well-loved appliance!
Alongside that, the sweet chili glaze adds an irresistible Thai twist. It’s a delightful marriage of textures and flavors that will make your high-protein meals anything but ordinary.
Per Serving:
• Calories: 385
• Fats: 17g
• Protein: 37g
• Carbs: 22g
• Fiber: 4g
• Sugar: 9g
22. Parmesan Panko Baked Cod
Source: fitmamarealfood.com
Turn an ordinary dinner into a golden affair with Parmesan Panko Baked Cod. The cod is encrusted in a crispy layer of parmesan and panko. Seriously, it’s irresistible.
This creates a harmonious blend of crunch and tenderness. A family favorite, this dish proves that simplicity and sophistication can coexist on your plate.
Per Serving:
• Calories: 256
• Fats: 10g
• Protein: 24g
• Carbs: 16g
• Fiber: 1g
• Sugar: 0.1g
23. Miso Salmon
Source: killingthyme.net
Unleash the umami magic with easy miso salmon. The miso glaze imparts a rich depth of flavor to the succulent salmon fillets, creating a comforting and exotic dish.
Quick and straightforward, this recipe is a testament to the fact that big flavors can come from minimal effort.
Per Serving:
• Calories: 328
• Fats: 22g
• Protein: 30g
• Carbs: 5g
• Fiber: 1g
• Sugar: 3g
24. Baked Chili Lime Glazed Salmon
Source: simplymadeeats.com
Add a zesty kick to your mealtime with Baked Chili Lime Glazed Salmon. The tangy lime and zesty chili meld with the baked salmon. It’s so easy!
In just half an hour, you could create a dish that’s refreshing and deeply satisfying.
Each bite promises a burst of flavor, making it a go-to recipe for those craving something bold and delicious.
Per Serving:
• Calories: 262
• Fats: 13.8g
• Protein: 32g
• Carbs: 4.2g
• Fiber: 0.6g
• Sugar: 1g
25. Tandoori Salmon
Source: gohealthyeverafter.com
Take a culinary trip to India with Easy Tandoori Salmon. Oven-baked to perfection, the aromatic spices and yogurt marinade infuse the salmon with a burst of flavors.
It’s a high-protein delight that brings the exotic taste of Tandoori to your home kitchen. All without the need for a big old tandoor in your backyard.
Per Serving:
• Calories: 246
• Fats: 16.2g
• Protein: 24.7g
• Carbs: 1.3g
• Fiber: 0.5g
• Sugar: 0.4g
26. Grilled Tilapia with Garlic and Herbs
Source: dinneratthezoo.com
Delight in the simplicity of Grilled Tilapia with Garlic and Herbs. The mild and flaky tilapia is elevated with the infusion of garlic and herbs. An unbeatable combination!
This is an out-of-this-world dish, not just nutritious but also bursting with fresh and aromatic flavors. Quick, easy, and perfect for a healthy mid-week dinner.
Per Serving:
• Calories: 168
• Fats: 14g
• Protein: 19g
• Carbs: 4g
• Sugar: 5g
27. Baked Salmon Pesto
Source: garlicandzest.com
Pesto lovers rejoice! I know you’re out there because I love this herbaceous green paste so much.
Baked salmon pesto is a marriage of flaky salmon and the vibrant flavors of basil pesto. This easy-to-make dish brings a touch of Mediterranean elegance to your high-protein menu.
Per Serving:
• Calories: 399.25
• Fats: 21.92g
• Protein: 38.5g
• Carbs: 9.31g
• Fiber: 0.77g
• Sugar: 1.28g
28. Blackened Grouper with Lemon Herb Sauce
Source: debsdailydish.com
Indulge in the bold flavors of blackened grouper with lemon herb sauce. This is a great option to lean on if you’re searching for something exotic.
The blackened crust and the zesty herb sauce create a symphony of tastes that’s perfect for a special dinner or a weekend treat.
Check out these other tasty 400-calorie meals!
Per Serving:
• Calories: 407
• Fats: 27.6g
• Protein: 34.1g
• Carbs: 7.4g
• Sugar: 1.8g
29. Pan-Seared Halibut with Roasted Fennel and Grapefruit Salsa
Source: thegourmetbonvivant.com
Got a dinner party or date night coming up? Impress your taste buds (and everyone else’s) with the sophistication of pan-seared halibut.
The fennel and grapefruit salsa add a refreshing twist to the perfectly seared halibut. Paired with the right sides, this makes it a delightful and high-protein culinary experience.
Per Serving:
• Calories: 325
• Fats: 16g
• Protein: 33g
• Carbs: 11g
• Fiber: 3g
• Sugar: 4g
30. Baked Honey Garlic Salmon Bites with Honeynut Squash
Source: avocadoskillet.com
Dive into the irresistible combination of sweet and savory with baked honey garlic salmon bites.
The honey-garlic glaze enhances the succulence of the salmon bites, paired harmoniously with roasted honeynut squash. A wholesome and flavorful delight!
Per Serving:
• Calories: 472
• Fats: 28g
• Protein: 35g
• Carbs: 19g
• Fiber: 1g
• Sugar: 18g
31. Salmon Burger
Source: killingthyme.net
Finally, let’s cap off our list with a tried and true classic. Upgrade your burger game with this easy salmon burger recipe.
Quick to make and bursting with flavor, these burgers are a delicious twist on a classic. A perfect option for a high-protein, no-fuss meal.
Per Serving:
• Calories: 265
• Fats: 10.7g
• Protein: 36.5g
• Carbs: 4.2g
And that’s thirty-one! If you’re anything like me (and if you’ve made it to the end of this list), then odds are you’re a seafood fan. I hope you found a recipe that suits your protein needs today!
Remember, getting your protein from multiple sources is the key to a balanced, high-protein diet. Seafood is one fantastic source, but remember to diversify!
Lean proteins like chicken, turkey, vegetables, and legumes will ensure a well-rounded diet. And, of course, pick the recipes that will feed your soul, too.