GLP-1 fish and seafood recipes

72 recipes, each with its nutrition calculated.

White fish such as cod and haddock is almost all protein, while oily fish such as salmon, trout and mackerel carries far more fat, which is why the energy figures in this list range so widely.

Every recipe that cooks raw fish shows the safe endpoint, 63°C / 145°F, at the step that needs it, and the ones made with tinned or ready-cooked fish say so.

Recipes: 72
Median protein: 35 g
Median energy: 410 kcal
Median time: About 35 min

How these were chosen

Fish or shellfish is the main ingredient in every recipe here. Sorted by protein per serving, highest first. Nutrition is calculated per serving from USDA FoodData Central, and the figures are medians across this list. How we develop our recipes, or download the nutrition data.

Halibut with warm lentils, tomato and parsley
Halibut over warm lentils dressed with tomato, lemon and parsley.
About 32 min · 475 kcal · 48 g protein · 18 g fibre per serving
Salmon with peas, mint and yoghurt
Salmon fillets with crushed peas, mint and a spoonful of yoghurt.
About 30 min · 545 kcal · 46 g protein · 7 g fibre per serving
Trout with spelt, broccoli and dill yoghurt
Trout over nutty spelt with broccoli and a cool dill yoghurt.
About 42 min · 500 kcal · 46 g protein · 9 g fibre per serving
Hake in tomato and saffron with butter beans
Hake gently cooked in a saffron tomato broth with butter beans.
About 40 min · 490 kcal · 45 g protein · 15 g fibre per serving
Trout with cucumber, dill and quark
Trout fillets with a cool cucumber and dill quark.
About 30 min · 455 kcal · 44 g protein · 4 g fibre per serving
Prawn, pea and mint risotto
A green risotto of peas and mint with prawns stirred through at the end.
About 38 min · 555 kcal · 41 g protein · 5 g fibre per serving
Baked salmon cakes with dill yoghurt
Lightly crisp salmon cakes with dill yoghurt and a simple cucumber side.
About 1 hr 5 min · 395 kcal · 40 g protein · 3 g fibre per serving
Salmon, cucumber and quark bread roll
Tinned salmon with dill quark and cucumber in a soft roll.
About 10 min · 420 kcal · 40 g protein · 3 g fibre per serving
Poached haddock with egg and spinach on toast
Haddock poached in milk with a soft egg and wilted spinach.
About 25 min · 365 kcal · 40 g protein · 5 g fibre per serving
Roasted salmon with lentils and carrots
Salmon over warm lentils with sweet roasted carrots.
About 45 min · 510 kcal · 39 g protein · 13 g fibre per serving
Prawn, cucumber and quark rice bowl
Cooked prawns with cucumber, quark and lime over rice.
About 45 min · 430 kcal · 39 g protein · 1 g fibre per serving
Cod and trout fish pie
A fish pie with cod, trout, peas and a soft potato topping.
About 1 hr 5 min · 455 kcal · 39 g protein · 6 g fibre per serving
Tuna, white bean and caper salad on rye
Tinned tuna with white beans, capers and red onion on dark rye.
About 20 min · 515 kcal · 39 g protein · 13 g fibre per serving
Salmon teriyaki-style with rice and broccoli
Salmon glazed with soy, ginger and maple, with rice and broccoli.
About 30 min · 575 kcal · 38 g protein · 4 g fibre per serving
Tuna and white bean panzanella
Torn sourdough soaked in tomato juices with tuna, white beans and basil.
About 30 min · 535 kcal · 38 g protein · 12 g fibre per serving
Cornmeal-baked tilapia with sweet potato
Lightly coated white fish with sweet potato wedges and yoghurt slaw.
About 45 min · 420 kcal · 38 g protein · 6 g fibre per serving
Tilapia with couscous, tomato and herbs
Tilapia fillets over couscous with tomato, parsley and mint.
About 20 min · 415 kcal · 38 g protein · 4 g fibre per serving
Prawn and sweetcorn quesadillas
Folded tortillas with prawns, sweetcorn and melted cheese.
About 25 min · 435 kcal · 37 g protein · 2 g fibre per serving
Cod and chickpea fritters
Soft-centred cod and chickpea fritters with a parsley yoghurt dip.
About 50 min · 410 kcal · 37 g protein · 9 g fibre per serving
Prawn and sweetcorn chowder
A light chowder of prawns, sweetcorn and potato.
About 40 min · 495 kcal · 37 g protein · 8 g fibre per serving
Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein · 6 g fibre per serving
Milk-poached cod with mashed potato and spinach
Cod poached gently in milk, served on a soft mash made with that same milk, with wilted spinach. A mild, tender plate that flakes apart with a fork.
About 35 min · 385 kcal · 36 g protein · 6 g fibre per serving
Sea bass with celeriac mash and spinach
Sea bass over a smooth celeriac mash with wilted spinach.
About 40 min · 365 kcal · 36 g protein · 7 g fibre per serving
Prawns with courgette, garlic and lemon spaghetti
Prawns and ribboned courgette through spaghetti with garlic and lemon.
About 27 min · 455 kcal · 36 g protein · 4 g fibre per serving
Sea bass with white bean and basil mash
Sea bass with warm basil beans and soft roasted tomatoes.
About 35 min · 340 kcal · 36 g protein · 7 g fibre per serving
Prawn, pea and lemon risotto
A gently creamy risotto with prawns, peas and lemon zest.
About 40 min · 445 kcal · 36 g protein · 3 g fibre per serving
Salmon, sweet potato and quinoa bowls with lemon and dill
Roast salmon, smoked paprika sweet potato and broccoli from one tray, packed over quinoa with a lemon and dill yoghurt. Four lunches for the first half of the week, since cooked fish keeps fewer days than meat.
About 45 min · 515 kcal · 36 g protein · 8 g fibre per serving
Cod under a parsley and almond crust with green beans
Cod baked under a green crust of parsley, almond and breadcrumb.
About 26 min · 365 kcal · 36 g protein · 6 g fibre per serving
Halibut with saffron chickpeas
Halibut gently cooked over saffron-scented chickpeas and tomatoes.
About 40 min · 340 kcal · 36 g protein · 10 g fibre per serving
Air fryer parmesan-crusted salmon with potatoes and green beans
Salmon fillets with a crisp parmesan and breadcrumb top, cooked in the air fryer in about 10 minutes after the potatoes and green beans. One appliance, one plate, and a portion of fish most small appetites can finish.
About 52 min · 515 kcal · 35 g protein · 7 g fibre per serving
Salmon and mushroom buckwheat galettes
Buckwheat crêpes wrapped around salmon, mushrooms and yoghurt.
About 45 min · 460 kcal · 35 g protein · 4 g fibre per serving
Trout with potato rösti and beetroot yoghurt
Roasted trout with crisp-edged rösti and a colourful beetroot sauce.
About 40 min · 415 kcal · 35 g protein · 4 g fibre per serving
Prawn, fennel and tomato soup
A coastal tomato soup with prawns, fennel and white beans.
About 40 min · 295 kcal · 35 g protein · 9 g fibre per serving
Prawn and courgette linguine
Linguine with prawns, tender courgette and a light parsley sauce.
About 30 min · 395 kcal · 35 g protein · 3 g fibre per serving
Tuna, tomato and olive pasta bake
A simple pasta bake with tuna, tomato and a modest mozzarella topping.
About 45 min · 435 kcal · 35 g protein · 5 g fibre per serving
Tuna and white bean open sandwich on rye
Tuna crushed with white beans and lemon, piled onto rye.
About 12 min · 445 kcal · 35 g protein · 10 g fibre per serving
Mackerel, beetroot and Dijon on rye
Cooked mackerel with beetroot, Dijon and dill on dark rye.
About 12 min · 465 kcal · 35 g protein · 5 g fibre per serving
Cod, tomato and fennel broth
A light coastal broth with cod, fennel and white beans.
About 40 min · 305 kcal · 34 g protein · 9 g fibre per serving
Salmon and spinach filo parcels
Salmon and spinach wrapped in a lightly crisp filo parcel.
About 45 min · 515 kcal · 34 g protein · 5 g fibre per serving
Cod and sweetcorn chowder
A coastal-style chowder with cod, sweetcorn and a soft potato base.
About 40 min · 370 kcal · 34 g protein · 5 g fibre per serving
Trout with almond parsley crumbs
Trout with a delicate almond crust, potatoes and tender carrots.
About 40 min · 450 kcal · 34 g protein · 7 g fibre per serving
Cod with leek, potato and dill
Cod steamed over soft leeks and potatoes in a light dill broth.
About 40 min · 390 kcal · 34 g protein · 5 g fibre per serving
Salmon, potato and dill soup
A Nordic-inspired soup with salmon, potatoes and fresh dill.
About 40 min · 485 kcal · 34 g protein · 4 g fibre per serving
Provençal cod with olives and beans
Cod baked over tomatoes and white beans with a small olive accent.
About 40 min · 320 kcal · 34 g protein · 8 g fibre per serving
Prawn and avocado rice bowl
Prawns, rice and cucumber with a modest avocado portion.
About 30 min · 380 kcal · 34 g protein · 4 g fibre per serving
Prawn skewers with garlic, lemon and couscous
Garlicky prawn skewers over lemon couscous with parsley.
About 28 min · 410 kcal · 33 g protein · 4 g fibre per serving
Haddock and spinach breakfast pot
Gently poached haddock with spinach and potatoes in a light milk broth.
About 35 min · 315 kcal · 32 g protein · 5 g fibre per serving
Crab and courgette cakes
Baked crab cakes with courgette and a lemon yoghurt dip.
About 45 min · 370 kcal · 32 g protein · 4 g fibre per serving
Haddock and leek rice soup
Haddock, rice and leeks in a lightly milky broth.
About 40 min · 405 kcal · 32 g protein · 2 g fibre per serving
Prawn and rice stuffed courgettes
Soft courgette boats with prawns, rice and fresh herbs.
About 50 min · 350 kcal · 32 g protein · 4 g fibre per serving
Mackerel and turmeric rice with a soft egg
Warm turmeric rice with flaked mackerel, peas and a boiled egg.
About 30 min · 550 kcal · 32 g protein · 4 g fibre per serving
Hake in green parsley sauce
Hake with peas and potatoes in a fresh parsley sauce.
About 35 min · 325 kcal · 32 g protein · 5 g fibre per serving
Haddock baked with tomato, olive and caper
Haddock baked in a sharp tomato sauce with olives and capers.
About 42 min · 365 kcal · 32 g protein · 8 g fibre per serving
Tuna, egg and potato salad with green beans and olives
Warm potatoes and green beans with tuna, egg and black olives.
About 35 min · 430 kcal · 32 g protein · 7 g fibre per serving
Prawn, orange and fennel rice salad
A fresh rice salad with prawns, orange and finely sliced fennel.
About 35 min · 385 kcal · 31 g protein · 4 g fibre per serving
Sardine, tomato and lemon on toast
Tinned sardines crushed with lemon over tomatoes on toast.
About 10 min · 405 kcal · 31 g protein · 2 g fibre per serving
Prawn and sweetcorn polenta bowls
Soft polenta topped with prawns, sweetcorn and parsley.
About 30 min · 355 kcal · 31 g protein · 3 g fibre per serving
Sardine, lemon and parsley spaghetti
Spaghetti with sardines, parsley and a light lemon finish.
About 20 min · 450 kcal · 31 g protein · 3 g fibre per serving
Sea bass with fennel, orange and olive
Sea bass fillets over braised fennel with orange and a few black olives.
About 40 min · 330 kcal · 31 g protein · 7 g fibre per serving
Salmon and potato dill bowl
Flaked salmon with new potatoes, peas and dill yoghurt.
About 30 min · 380 kcal · 30 g protein · 5 g fibre per serving
Tuna and sweet potato fishcakes
Baked tuna fishcakes with sweet potato and a chive dip.
About 1 hr 25 min · 355 kcal · 30 g protein · 5 g fibre per serving
Crab, pea and lemon orzo
Orzo with sweet crab, peas and a great deal of lemon.
About 20 min · 435 kcal · 30 g protein · 5 g fibre per serving
Baked haddock with pea mash
Haddock with soft potato-pea mash and chopped chives.
About 35 min · 320 kcal · 30 g protein · 6 g fibre per serving
Tuna, white bean and roasted pepper wraps
Soft wraps with tuna, mashed beans and sweet roasted pepper.
About 15 min · 355 kcal · 30 g protein · 6 g fibre per serving
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein · 6 g fibre per serving
Mackerel, apple and rye open sandwiches
Rye bread with cooked mackerel, crisp apple and mustard yoghurt.
About 10 min · 425 kcal · 29 g protein · 4 g fibre per serving
Tuna and cannellini potato bowl
Warm potatoes with tuna, white beans and a parsley dressing.
About 25 min · 325 kcal · 28 g protein · 8 g fibre per serving
Tuna and white bean stuffed peppers
Roasted peppers filled with tuna, beans and fresh parsley.
About 50 min · 290 kcal · 28 g protein · 9 g fibre per serving
Sardine and potato lunch salad
Potatoes and sardines with cucumber and parsley yoghurt.
About 25 min · 325 kcal · 28 g protein · 3 g fibre per serving
Salmon and ricotta jacket sweet potatoes
Sweet potatoes filled with salmon, ricotta and chives.
About 1 hr 5 min · 450 kcal · 28 g protein · 6 g fibre per serving
Sardine and roasted tomato rye toast
Rye toast with roasted tomatoes, sardines and fresh parsley.
About 30 min · 360 kcal · 28 g protein · 4 g fibre per serving
Scallops with cauliflower purée and couscous
Golden scallops with a smooth cauliflower purée and herb couscous.
About 35 min · 345 kcal · 26 g protein · 5 g fibre per serving

GLP-1 fish and seafood recipes

How these were chosen

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