January is is a time when we all want to enjoy some lighter dish with less calories on our menu – particularly after the eating and drinking that we all enjoy over the festive season. High in protein and low in calories, fresh light and healthy fish meals make a great choice.

Start 2025 With Some Light And Healthy Fish Meals

Seafood is the only protein with Public Health England backed consumption guidelines. This is because it is high in protein, packed with vitamins and minerals, and oily fish are rich in omega-3 fats. That means fish and seafood is an excellent addition to a healthy, balanced diet.

Eating less fat overall is important for keeping our heart healthy and having a healthy weight. A small amount of fat is an essential part of a healthy, balanced diet as it is a source of essential fatty acids, which the body can’t make itself. As a rule, it’s best to have no more than 70g fat a day. However, it’s also important to look at the types of fat you choose. Health experts recommend we eat less saturated fat – no more than 20g a day because regular high intakes are linked to high blood cholesterol.

White-fleshed fish, like halibut, hake or cod, contain a wide spectrum of health benefits. Most white fish and shellfish are low in fat (they contain no more than 3g fat per 100g). Not only are these fish low in the unwanted fates they are also rich in the “good” fats your body can’t produce –  omega-3 fatty acids. These “good” fats have been shown to boost cardiovascular health, and lessen inflammation in the body. They can help to maintain normal cholesterol levels.

Source Of Healthy Omega-3

Advice from Government and NHS experts is to have more omega-3 in our diet by eating at least two portions of fish a week, including one of oily fish. Oily fish such as sardines, mackerel, herring, fresh tuna, salmon and trout contain more fat that white fish and shellfish, much of the fat they contain is unsaturated, particularly of the beneficial omega-3 fat.

Light And Healthy Fish Recipes

If you want some healthy options for New Year, meals that cut down on the calories and boost your omega-3 levels then check out these latest healthy and tasty recipe options. We have lots of dishes that are quick and easy to prepare whilst helping you eat well. All healthy recipes here >>

  • steamed hake

Healthy Steamed Hake Recipe

This steamed hake recipe is full of flavour, easy to cook and a healthy option. This lighter dish is quick to make taking about 30 minutes to cook and prepare.

  • squid stir fry in a wok

Squid Stir Fry Recipe

This delicious squid stir fry is served with pak choi and noodles. It is very quick to prep and cook. It is packed full of vegetables too making it a good healthy meal. The fragrant herbs and spices give it some Thai flavours.

  • Monkfish Tikka Kebabs

Monkfish Tikka Kebabs Recipe

This Monkfish tikka kebabs recipe is a great combination. The firm meaty white chunks of the fish is a delicious match with the spicy tikka flavours

  • pan fried mackerel on plate

Pan Fried Mackerel Fillet

Try this pan fried mackerel recipe. Mackerel is a good looking oily fish with iridescent, striking skin and its rich, distinctive flavour. It is also packed with healthy Omega-3 fish oils, so a welcome addition to your diet.

  • hake with spicy Thai lentils

Hake With Spicy Thai Lentils

This is a delicious recipe for pan fried hake with spicy Thai lentils. The Thai curry flavours come from the panang curry paste that pairs really well with the firm white Hake fillets

  • fish stew

Fish Stew With Mussels Recipe

Fish stew is a tasty warming dish. This recipe is easy to put together but smart enough for entertaining friends. It's quick and delicious you can the adapt the ingredients to your preferences or to what is looking good in the shops.

You can see all our light and healthy fish recipes here >>