15 White Fish Recipes for Light and Delicious Dinners

If you’re on the hunt for versatile, nutritious, and utterly delicious meals, look no further than white fish recipes. White fish, such as cod, halibut, tilapia, and haddock, are culinary chameleons that can be grilled, baked, fried, or poached to perfection.

Whether you’re a seasoned seafood lover or just dipping your toes into the world of fish, our collection of white fish recipes promises to inspire and satisfy.

From crispy fish tacos and creamy chowders to elegant dinners perfect for entertaining, there’s something here for every palate and occasion.

From pan-seared delights to baked masterpieces, let us guide you through the delectable world of white fish recipes.

1. Baked Cod with Lemon, Garlic, and Herbs

Baked Cod with Lemon, Garlic, and Herbs is a delightful, light, and healthy dish that’s perfect for a quick weeknight dinner or a special occasion. The tender cod fillets are infused with the bright flavors of lemon and fresh herbs, complemented by the rich aroma of garlic. This dish is not only easy to make but also incredibly flavorful, making it a hit with both kids and adults.

Recipe

Ingredients:

• 4 cod fillets
• 2 lemons (1 sliced, 1 juiced)
• 3 cloves garlic, minced
• 2 tbsp olive oil
• Fresh parsley, chopped
• Salt and pepper to taste
• 1 tsp dried thyme

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the cod fillets in a baking dish.
3. Drizzle with olive oil and lemon juice.
4. Sprinkle with garlic, thyme, salt, and pepper.
5. Lay lemon slices over the top of the fillets.
6. Bake for 20 minutes or until the fish flakes easily with a fork.
7. Garnish with fresh parsley before serving.

Serve with: Steamed asparagus or a fresh garden salad.

Drink with: A crisp white wine like Sauvignon Blanc or a light, refreshing sparkling water.

2. Fish Tacos

Fish Tacos are a vibrant and tasty meal that brings the flavors of the beach to your table. Crispy or grilled fish wrapped in warm tortillas and topped with a fresh, zesty slaw, avocado, and a squeeze of lime is simply irresistible. They’re easy to customize and perfect for a casual dinner or a fun taco night with friends and family.

Recipe

Ingredients:

• 1 lb white fish (like tilapia or cod), cut into strips
• 2 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste
• 8 small tortillas
• 1 cup shredded cabbage
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• 1 avocado, sliced
• Lime wedges for serving
• 1/2 cup sour cream (optional)

Instructions:

1. Season the fish strips with chili powder, cumin, salt, and pepper.
2. Heat olive oil in a skillet over medium heat.
3. Cook the fish strips for about 3-4 minutes on each side, until cooked through.
4. In a bowl, mix the cabbage, tomatoes, and cilantro.
5. Warm the tortillas in a skillet or microwave.
6. Assemble the tacos by placing fish strips in each tortilla, topping with the cabbage mixture, avocado slices, and a squeeze of lime.
7. Add a dollop of sour cream if desired.

Serve with: Mexican rice or black beans.

Drink with: A cold beer like Corona or a refreshing margarita.

3. Gremolata Butter Baked Cod

This recipe elevates cod with a zesty gremolata butter. The gremolata, a vibrant mixture of parsley, lemon zest, and garlic, is incorporated into a creamy butter sauce that melts over the fish during baking, infusing it with delicious flavor.

Recipe

Ingredients:

• 4 cod fillets
• 4 tbsp butter, softened
• 1 lemon, zested and juiced
• 2 cloves garlic, minced
• 2 tbsp fresh parsley, chopped
• Salt and pepper to taste
• 1 tbsp olive oil
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix butter, lemon zest, garlic, and parsley to make the gremolata butter.
3. Place cod fillets in a baking dish, season with salt and pepper.
4. Spread gremolata butter over each fillet.
5. Drizzle with olive oil and lemon juice.
6. Bake for 20 minutes or until the fish flakes easily with a fork.
7. Serve with lemon wedges.

Serve with: Roasted vegetables or a mixed green salad.

Drink with: A chilled Pinot Grigio or a light-bodied Chardonnay.

4. Nobu’s Miso-Marinated Black Cod

Nobu’s Miso-Marinated Black Cod is a renowned dish that features buttery, rich black cod marinated in a sweet and savory miso glaze. This recipe brings the elegance of high-end Japanese cuisine to your home kitchen. The fish is tender and packed with flavor, making it a show-stopping main course.

Recipe

Ingredients:

• 4 black cod fillets
• 1/4 cup white miso paste
• 1/4 cup mirin
• 1/4 cup sake
• 3 tbsp sugar

Instructions:

1. Mix miso paste, mirin, sake, and sugar in a bowl until smooth.
2. Coat the cod fillets with the miso marinade and refrigerate for at least 2 hours, preferably overnight.
3. Preheat your oven to 400°F (200°C).
4. Wipe off excess marinade and place the fillets on a baking sheet.
5. Bake for 10-15 minutes, until the fish is opaque and flakes easily with a fork.
6. Optionally, broil for the last 2 minutes to get a nice caramelized finish.

Serve with: Steamed rice and sautéed bok choy.

Drink with: A crisp sake or a light Riesling.

5. Persian Lime-Poached Seafood Stew

This fragrant stew features an array of seafood, including white fish, simmered in a flavorful broth infused with lime, saffron, and turmeric. Served over fluffy basmati rice, it’s a comforting and satisfying meal.

Recipe

Ingredients:

• 1 lb mixed seafood (shrimp, mussels, fish)
• 2 dried Persian limes, pierced
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 1 tsp turmeric
• 1 tsp ground coriander
• Salt and pepper to taste
• 4 cups fish stock
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Sauté onions and garlic until softened.
3. Add turmeric and coriander, cooking for another minute.
4. Add tomatoes and cook until they start to break down.
5. Pour in the fish stock and add the Persian limes.
6. Bring to a boil, then reduce to a simmer for 15 minutes.
7. Add the seafood and cook until everything is just done (about 5-7 minutes).
8. Season with salt and pepper to taste.

Serve with: Crusty bread or rice.

Drink with: A crisp white wine like Sauvignon Blanc or a refreshing mint tea.

6. Salsa-Simmered Fish

This vibrant dish is perfect for a quick and flavorful weeknight meal. White fish fillets are simmered in a simple tomato-based salsa, creating a light and flavorful broth that pairs perfectly with rice or crusty bread.

Recipe

Ingredients:

• 4 white fish fillets (such as tilapia or cod)
• 2 cups salsa (store-bought or homemade)
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh cilantro, chopped
• Lime wedges for serving

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Season fish fillets with salt and pepper.
3. Add fish to the skillet and cook for 2-3 minutes on each side until lightly browned.
4. Pour salsa over the fish and simmer for 10 minutes until the fish is cooked through.
5. Garnish with chopped cilantro.
6. Serve with lime wedges.

Serve with: Rice and a side of black beans.

Drink with: A cold beer like Corona or a refreshing limeade.

7. Skillet Braised Cod with Asparagus and Potatoes

This one-pan wonder is packed with flavor. Cod is braised with tender asparagus and potatoes in a garlicky white wine sauce, creating a complete and satisfying meal.

Recipe

Ingredients:

• 4 cod fillets
• 1 bunch asparagus, trimmed
• 4 small potatoes, thinly sliced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 cup chicken broth
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Sauté onions and garlic until fragrant.
3. Add potatoes and cook for about 5 minutes, until they start to soften.
4. Pour in chicken broth and bring to a simmer.
5. Add cod fillets and asparagus, cover, and cook for about 10-15 minutes, until the fish is cooked through and the asparagus is tender.
6. Season with salt and pepper to taste.

Serve with: A light green salad.

Drink with: A crisp Chardonnay or a refreshing sparkling water.

8. Skillet Cod with Lemon and Capers

This simple recipe is bursting with bright flavors. Cod fillets are pan-seared and finished with a zesty sauce of lemon juice, capers, and fresh herbs, resulting in a light and refreshing dish.

Recipe

Ingredients:

• 4 cod fillets
• 2 tbsp olive oil
• 1 lemon, juiced
• 2 tbsp capers
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh parsley, chopped

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Season the cod fillets with salt and pepper.
3. Add cod to the skillet and cook for about 3-4 minutes on each side until golden brown.
4. Add garlic and cook for another minute.
5. Pour lemon juice and capers over the fish.
6. Simmer for another 5 minutes until the sauce thickens slightly.
7. Garnish with fresh parsley before serving.

Serve with: Steamed rice or quinoa.

Drink with: A glass of Sauvignon Blanc or a light Pinot Grigio.

9. Fish in Acqua Pazza

This Italian dish translates to “fish in crazy water.” White fish is simmered in a simple broth of tomatoes, garlic, white wine, and herbs, resulting in a flavorful and light dish that showcases the delicate taste of the fish.

Recipe

Ingredients:

• 4 white fish fillets (such as sea bass or cod)
• 2 cups cherry tomatoes, halved
• 3 cloves garlic, sliced
• 1/2 cup white wine
• 1 cup water
• 2 tbsp olive oil
• Fresh basil leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add garlic and cook until fragrant.
3. Add cherry tomatoes and cook until they start to soften.
4. Pour in white wine and water, bringing to a simmer.
5. Add fish fillets and poach for about 10-12 minutes, until the fish is cooked through.
6. Season with salt and pepper.
7. Garnish with fresh basil leaves before serving.

Serve with: Crusty bread or a light pasta.

Drink with: A crisp white wine like Pinot Grigio or a light-bodied Chardonnay.

10. Sheet Pan Pistachio-Crusted Cod with Fall Vegetables

This recipe is perfect for a busy weeknight. Cod fillets are coated in a flavorful pistachio crust and roasted on a sheet pan with seasonal fall vegetables like butternut squash and Brussels sprouts, creating a complete and delicious meal.

Recipe

Ingredients:

• 4 cod fillets
• 1 cup shelled pistachios, chopped
• 2 tbsp Dijon mustard
• 2 tbsp olive oil
• 2 sweet potatoes, cubed
• 2 carrots, sliced
• 1 red onion, chopped
• Salt and pepper to taste
• Fresh thyme
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss sweet potatoes, carrots, and red onion with olive oil, salt, and pepper. Spread on a baking sheet.
3. Roast vegetables for 10 minutes.
4. Meanwhile, coat cod fillets with Dijon mustard, then press into chopped pistachios.
5. Place the cod on the baking sheet with the vegetables and roast for another 15 minutes, until the fish is cooked through and the vegetables are tender.
6. Garnish with fresh thyme and serve with lemon wedges.

Serve with: A light green salad.

Drink with: A dry white wine like Sauvignon Blanc or a light sparkling water.

11. Lemon-Herb Sole on Crispy Potato Rafts

This elegant dish features delicate sole fillets baked on top of crispy potato rafts and drizzled with a lemon-herb butter sauce. It’s a beautiful and flavorful presentation that’s perfect for a special occasion.

Recipe

Ingredients:

• 4 sole fillets
• 4 large potatoes, thinly sliced
• 2 tbsp olive oil
• 3 tbsp butter, melted
• 1 lemon, juiced and zested
• 2 cloves garlic, minced
• Fresh parsley, chopped
• Salt and pepper to taste
• Fresh thyme for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss potato slices with olive oil, salt, and pepper. Arrange in a single layer on a baking sheet.
3. Roast for 15 minutes, until potatoes are golden and crispy.
4. In a small bowl, mix melted butter, lemon juice, lemon zest, garlic, and parsley.
5. Season sole fillets with salt and pepper.
6. Heat a skillet over medium heat and cook the fillets for about 2-3 minutes on each side, until opaque.
7. Serve the sole fillets on top of the crispy potatoes, drizzling with lemon-herb butter.
8. Garnish with fresh thyme before serving.

Serve with: Steamed green beans or asparagus.

Drink with: A light white wine like Pinot Grigio or a refreshing sparkling water.

12. Baked Fish, Spinach, and Tomatoes in Foil Packets

This recipe is a simple and healthy way to prepare white fish. Individual foil packets filled with fish, spinach, and tomatoes are baked to perfection, creating a flavorful and nutritious meal.

Recipe

Ingredients:

• 4 white fish fillets (such as tilapia or cod)
• 2 cups fresh spinach
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place each fish fillet on a piece of foil.
3. Divide spinach, tomatoes, and garlic evenly among the packets.
4. Drizzle with olive oil and season with salt and pepper.
5. Fold the foil to create packets.
6. Bake for 20 minutes, until the fish is cooked through.
7. Serve with lemon wedges.

Serve with: Rice or quinoa.

Drink with: A light white wine like Sauvignon Blanc or a lemon-infused water.

13. Pasta Gratin with Fish and Spinach

This decadent dish combines creamy béchamel sauce, tender pasta, flaky white fish, and wilted spinach, topped with a golden cheese crust. It’s a luxurious and satisfying casserole that’s perfect for a comforting meal.

Recipe

Ingredients:

• 8 oz pasta (such as penne or fusilli)
• 1 lb white fish fillets, cubed
• 2 cups fresh spinach
• 1 cup heavy cream
• 1 cup grated cheese (such as Gruyère or cheddar)
• 1/2 cup breadcrumbs
• 2 tbsp butter
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cook pasta according to package instructions.
3. In a large bowl, mix cooked pasta, fish, spinach, heavy cream, half of the cheese, garlic, salt, and pepper.
4. Pour the mixture into a baking dish.
5. Top with the remaining cheese and breadcrumbs.
6. Dot with butter.
7. Bake for 30 minutes, until the top is golden and bubbly.
8. Garnish with fresh parsley before serving.

Serve with: A simple green salad.

Drink with: A glass of Chardonnay or a sparkling water with lemon.

14. Mahi Mahi with Garlic Butter Sauce

This easy pan-seared mahi-mahi is bursting with flavor. The fish is cooked to perfection and finished with a simple yet delicious garlic butter sauce, making it a quick and satisfying meal.

Recipe

Ingredients:

• 4 mahi mahi fillets
• 3 tbsp butter
• 3 cloves garlic, minced
• 1 lemon, juiced
• Salt and pepper to taste
• Fresh parsley, chopped
• Olive oil for cooking

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Season mahi mahi fillets with salt and pepper.
3. Cook the fillets for about 4-5 minutes on each side, until golden and cooked through.
4. Remove fish from skillet and set aside.
5. In the same skillet, melt butter and add garlic, cooking until fragrant.
6. Add lemon juice and stir to combine.
7. Drizzle the garlic butter sauce over the mahi mahi fillets.
8. Garnish with fresh parsley before serving.

Serve with: Roasted vegetables or a quinoa salad.

Drink with: A glass of Pinot Grigio or a light beer.

15. Blackened Tilapia with Zucchini Noodles

This flavorful dish is a lighter alternative to traditional pasta. Tilapia is seasoned with a bold blackening spice blend and served over zucchini noodles, creating a flavorful and healthy meal.

Recipe

Ingredients:

• 4 tilapia fillets
• 2 zucchinis, spiralized
• 1 tbsp olive oil
• 2 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne pepper
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Mix paprika, garlic powder, onion powder, cayenne pepper, salt, and pepper in a bowl.
2. Coat tilapia fillets with the spice mixture.
3. Heat olive oil in a skillet over medium-high heat.
4. Cook tilapia for about 3-4 minutes on each side, until blackened and cooked through.
5. In the same skillet, lightly sauté zucchini noodles for 2-3 minutes until tender.
6. Serve the blackened tilapia on top of the zucchini noodles.
7. Garnish with lemon wedges.

Serve with: A fresh garden salad.

Drink with: A glass of Sauvignon Blanc or a sparkling water with lime.

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