For those following the paleo diet, finding satisfying and compliant recipes can sometimes be a challenge. However, fish is an excellent choice for paleo eaters, offering a wealth of nutrients and versatility in the kitchen. Packed with protein, vitamins, minerals, and omega-3 fatty acids, wild-caught fish fits easily and delectably into a paleo diet.
Based on the way prehistoric humans ate, a paleo - or paleolithic - diet limits processed foods, grains, and most dairy, and encourages dietary choices that could have been made by cavemen (think fishing, hunting, and gathering). Some people believe a paleo diet can aid in weight loss, fighting insulin resistance, and achieving other health benefits. Wild-caught fish can provide a lean protein source, as well as vitamins and minerals a paleo diet might need a boost of, like calcium.
This article explores a variety of paleo-friendly fish recipes, from quick weeknight meals to elegant dishes perfect for entertaining.
Mediterranean Cod with Crispy Almond Crust
This recipe brings together the mild flavor of cod with the vibrant and healthy flavors of the Mediterranean. Cod is a mild, buttery-textured fish that takes on any flavors you throw its way, including these Mediterranean seasonings of bright lemon, smoky spices, and parsley. Plus, cod has a good nutritional profile. You may not think of cod fish and Mediterranean flavors, but this mild-flavored fish is perfect to take on the healthy flavors of Italy.
Ingredients:
- Cod fillets
- Lemon juice
- Olive oil
- Coconut oil
- Almond flour
- Cumin
- Paprika
- Coriander
- Black pepper
- Garlic
- Fresh parsley
- Lemon slices
Instructions:
- Preheat the oven to 400°F. Use paper towels to pat the cod fillets dry.
- To get a nice crispy crust on the cod, we created an easy, egg-free dredging station. First, pat the cod dry, then dunk in a mixture of lemon juice, olive oil, and coconut oil. Then, transfer to a dish with almond flour and spices. The wet mixture helps the dry ingredients stick to the fish, so they’ll crisp up nicely when cooked.
- In a shallow bowl, whisk the lemon juice, 5 tablespoons of the olive oil, and melted coconut oil.
- In another shallow bowl, combine the almond flour, cumin, paprika, coriander, and black pepper.
- Dip each fillet into the lemon mixture before coating with the dry mixture, then set aside.
- Add the minced garlic to the remaining lemon sauce. Mix well and reserve. You should have some lemon sauce remaining.
- Heat a cast iron skillet or oven-safe pan over medium high. Add the remaining 2 tablespoons of olive oil. When the oil starts shimmering, add the cod fillets and let it brown for 2 minutes on each side. Next, brown the filets in a cast iron skillet for a few minutes on each side-just long enough to create a crust.
- Drizzle the reserved garlic lemon sauce over the fish, then transfer the skillet to the oven. Pour that lovely garlicky lemon sauce over the top, then add to a preheated oven and bake until flaky.
- Let the fish bake for 10 minutes, or until cooked all the way through.
- Garnish with fresh parsley and lemon slices. Serve right away.
Paleo Fried Fish
This crispy, Paleo Fried Fish is a healthy, 30-minute meal that is sure to be a hit with both kids and adults. This Paleo Battered Fish will become a favorite. How do I know? I developed this version of paleo fried fish which means it is grain-free, gluten-free, sugar-free and dairy free. And the kids still loved it.
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Key Ingredients:
- Alaskan cod (or halibut, haddock, or shrimp)
- Tapioca starch
- Coconut flour
- Garlic salt
- Salt
- Ground black pepper
- Eggs
- Sparkling water
- Olive oil
Instructions:
- Cut the cod fillets in half diagonally (if they are too big and you'd like smaller pieces).
- Use a paper towel to gently pat the cod fillets dry. Make sure the cod fillets are defrosted and pat them dry with a paper towel so the batter sticks better.
- In a small bowl, combine the tapioca starch, coconut flour, seasonings, eggs and water. ¾ cup tapioca starch, ¼ cup coconut flour, 1 teaspoon garlic salt, 1 teaspoon salt, ¼ teaspoon black pepper, 2 large eggs, ¼ cup sparkling water. Whisk well.
- Heat ½ cup of olive oil in a skillet over medium heat. ½ cup extra virgin olive oil
- Once the oil is hot, coat the cod fillets with the batter and place them into the hot oil.
- Allow the fillets to cook for 4 minutes, then gently flip the fillets and allow them to cook for an additional 3-5 minutes until they are white and flaky inside. Be careful not to overcook. Don’t cook the fish too long. Depending on the thickness of the fish fillets, it will only take 3-5 minutes of frying on each side before it is done. Test the fish carefully with a fork and it should be white and flaky. Fish is safe to eat with an internal temperature of 145ºF.
- Once the fillets are done, use a spatula to remove them from the oil and place them on wire rack with paper towels underneath so that they stay crispy.
- Cut the fried fish into pieces and make fish tacos! Place it in a flour tortilla and top it with pineapple salsa or mango salsa and Mexican coleslaw.
Tips for Success:
- When using gluten-free/grain free ingredients, it’s important to handle the fish the least amount possible. The breading doesn’t stick on as well as with regular white flour. I placed the fish in the oil, then didn’t touch it for 4 minutes until I turned the fish.
- Looking for oven baked fish?
- We’re often asked if you can use your air fryer for this recipe. I wouldn’t recommend it because of the batter would stick in the basket grates.
- Cut the fish into strips to make fish sticks!
Paleo Fish Taco Bowls
These Paleo Fish Taco Bowls are such a well balanced meal! They are filled with delicious pan fried barramundi, aka The Sustainable Seabass® fillets, lots of veggies, cauliflower rice, and topped off with a creamy cashew chipotle sauce! This is probably one of my favorite Whole30 recipes that I have made to date. They have committed themselves to sourcing sustainable sea bass. How cool is that?! Why are sustainable fishing practices so important? We will have to produce 70% more food by 2050. It's not everyday that I come up with delicious recipe ideas like this one: paleo fish taco bowls. This wasn't TOO difficult to do, as I already knew how delicious the creamy cashew chipotle sauce was going to be. You'll get even more nutrition packed into one bite, as you're getting leafy greens and cauliflower rice inside, too! I cannot think of a better meal for your next Taco Tuesday than these paleo fish taco bowls. If you're looking for a filling & nutritious one bowl meal, look no further than these Whole30 paleo fish taco bowls.
Ingredients:
- Barramundi (The Sustainable Seabass®) fillets
- Leafy greens or lettuce leaves
- Cooked cauliflower rice
- Veggies
- Cashews (soaked in boiling water for 2 hours, then drained and rinsed)
- Chipotle peppers in adobo sauce
- Lime juice
- Olive oil
- Taco seasoning
Instructions:
- Sauce: Soak cashews in boiling water for 2 hours. Drain and rinse well with cold water. Let drain thoroughly. Add cashews and the rest of the ingredients to a high speed blender. Blend on high speed until it looks smooth and creamy. Depending on what type of blender you have, you may need to scrape down the sides a few times. Taste for seasoning- you will need to add salt!
- Fish: Rinse sea bass fillets with cold water and pat dry very well. Set to rest on a cutting board. Combine the rest of the fish ingredients in a small bowl and whisk to combine. Using a brush or your hands, cover the filets evenly with the marinade. Heat a large frying pan on medium heat for 1 minute. Add oil and cook both filets for about 3 minutes on the first side and 2 minutes after flipping them over. You will notice they are flaky when touched with a fork. Remove the pan from the heat and set aside.
- Bowls: Layer some leafy greens or lettuce leaves in a bowl with cooked cauliflower rice. Top off with fish filets, plenty of sauce, and desired toppings.
More Paleo Fish Recipe Ideas
If you’re looking for more paleo fish recipes to add to your repertoire, then look no further. We have 19 stunningly delicious options right here, which are perfect for your low-carb grain-free, dairy-free, and sugar-free needs. You’ll be wowing your family and friends in no time at all!
- Crispy Fish Tacos with Grapefruit Salsa: Fish tacos have to be the simplest thing to serve up on a weeknight when the kids are bored of their usual meals. Our fish tacos come with a zingy grapefruit salsa, so your gang can wrap up their own parcels of deliciousness.
- Sheetpan Fish Fajitas: For another easy weeknight dinner with minimal prep involved, Whole Kitchen Sink’s sheet pan fajitas are a great option. On the table in 30 minutes, your fussy eaters can pick and choose their ingredients and add the cod to tortillas, and you can keep paleo with cauliflower rice.
- Crispy Coconut Pan-Fried Salmon: For a slightly different, and paleo, take on your cod, Raia’s Recipes has a coconut crumbed salmon that is fresh and delicious. Pair with some green veg and munch to your heart’s content.
- Whole30 Fish and Chips: For all you Anglophiles out there, you’ll be well aware of the classic English dish of fish and chips. Delicious? yes. Paleo? No. Well, Mary’s Whole Life has a yummy paleo version that everyone will love tucking into.
- Tuscan Shrimp: For a warm bowl of comfort food, without compromising your paleo principles, this Tuscan shrimp recipe from 40 Aprons is the perfect solution. Full of fresh and nutritious veg, lean protein, and flavor, it’s sure to leave you satisfied.
- Fish Taco Bowls with Chipotle Lime Dressing: Follow the instructions from Thyme & Joy for their fish taco bowls, and then take the results and arrange them in any way you choose. Stuffed into celery slices, loaded onto lettuce wraps, or over cauliflower rice it’s delicious.
- Mahi Mahi in Creamy Sun-Dried Tomato Sauce: For a simple dinner party dish that will still make a statement, What Great Grandma Ate’s mahi-mahi brings the goods. The creamy sauce is so delicious, and the whole meal can be on the table in 20 minutes.
- Baked Cod in Roasted Red Pepper Sauce: I love the vibrant color of this rich dish from Sunkissed Kitchen. The red pepper sauce goes so well with the cod, and you can add whatever green vegetables you fancy right now.
- Cod Fritters: These cute little bite-sized appetizers from Heal Me Delicious are great for your next dinner party or buffet. Full of fresh herbs and flavor, you’ll probably have to make double!
- Fish Taco Bowls with Cilantro Lime Cream Sauce: Fish taco bowls are so versatile and easy to throw together for a nutritious and satisfying lunch. The cilantro lime cream sauce in this recipe from The Bettered Blondie is bright and refreshing.
- Salmon Cakes with Zucchini: Now, don’t get me wrong, I love zucchini. But there are certain times of the year when it’s easy to get bored of making zoodles from your glut of the green vegetables. What Great Grandma Ate has a great recipe for adding them to paleo salmon cakes, and they’re delicious.
- Baked Fish Sticks with Cucumber Relish: Beyond the Bite 4 Life had a revelation when she got home from her weekly shop with too many bags of plantain chips. She ground them up and used them as a paleo-friendly batter for these fish sticks. So good as an appetizer or an afternoon snack, especially with the zingy relish.
- Pecan Crusted Salmon: The maple glaze and toasted pecans will draw you in, and you’d never believe how healthy this recipe from The Endless Meal actually is! It’s so easy to make, and sure to be a hit with the whole family.
- Fish Taco Bowls with Mango Salsa: I told you that fish taco bowls were versatile! 40 Aprons’ version is completely paleo-friendly, and completely delicious, helped in no small part by the most flavorful mango salsa and chipotle aioli I’ve ever tasted.
- Proscuitto-Wrapped Cod with Lemon Caper Spinach: Resting on this bed of spinach is the most delicious fillet of cod you’ve seen, wrapped in salty Proscuitto and classy enough to serve to your most discerning paleo guests. Kit’s Kitchen will show you how.
- Baked Haddock in Sweet Potato Cream Sauce: Another great “throw it in the oven and walk away” dish for busy weekday suppers. Heal Me Delicious’ paleo dish is warming and comforting, and your whole tribe will wolf it down.
- Brazilian Fish Stew: This paleo version of Moqueca, the Brazilian fish stew, is packed full of herbs and spices, as well as loads of colorful veggies. Do You Even Paleo has made it adaptable to fit whatever veg you have in your fridge to use up.
- Crispy Salmon Bowls with Pesto Spaghetti Squash: For those days where you are also sick of zoodles, this recipe from The Roasted Root will come to the rescue, with the most delicious pesto-covered spaghetti squash noodles you’ve had, topped with delicious crispy salmon, It’s a great paleo supper.
- Tom Kha Gai (Thai Coconut Shrimp Soup): If what you want at the end of the day is an explosion of flavor, then look no further than our version of Tom Kha Gai. This paleo coconut shrimp soup takes 20 minutes to make and will not disappoint.
Other Paleo Seafood Recipes
- Gumbo: Gumbo is a Louisiana classic. This recipe takes less than an hour to make and feeds up to 6 people. It is a bit more expensive than other recipes, but this is a great option if you want a Paleo meal that everyone will love for a special night like a celebration dinner.
- Sea Scallops and Asparagus: Scallops are part of the mollusk family. This recipe for sea scallops and asparagus is more of an appetizer than a full meal, but you can pair it with another side item to make a delicious, light meal.
- Salmon with Lemon Butter and Capers: Salmon is a popular seafood item in many diets, including Paleo. This recipe for salmon with lemon butter and capers is a perfectly balanced dish because the salmon flavor pairs well with the saltiness of the capers and the zesty lemon.
- Tartare: Tartare is an upscale and tasty appetizer commonly done with types of seafood. The recipe makes enough for two people, but you can easily increase the amount to create hors d'oeuvres for a group!
- Halibut: Halibut is a low-carb, high-protein fish that takes on the flavor of what you cook it with. The recipe makes enough for four people, so fire up the broiler and invite some friends over for a delicious and healthy meal!
- Mussels: Mussels have a mild taste compared to other seafood options, so the trick to making this delicious meal is to have companion ingredients that pull the weight in terms of flavor. Be sure to properly clean the mussels to extract optimal flavor and freshness.
- Shrimp, Kiwi, and Pomegranate Verrine: A verrine is a French method of serving food in a small glass container, so the diner can see the colors in the dish. This shrimp, kiwi, and pomegranate verrine recipe is the perfect appetizer option for a summer soiree!
- Poke Bowls: Poke bowls originated in Hawaii. Since then, they have become a larger part of American and Polynesian culture in other areas of the world.
- Curry: The key to a curry is the spices! The recipe calls for the ingredients to make the curry cauliflower rice as the side. Cauliflower rice is a great paleo substitute for rice!
- Chowder: The secret to creating this chowder that does not include potatoes is by adding a daikon radish. The trick to making a dairy-free, paleo-friendly base is to use coconut milk. There is a subtle flavor difference when you use coconut milk, but it mixes well with the other flavors in the chowder and creates a flavor everyone will love!
- Rosemary-Skewered Scallops: If you are looking for a Paleo seafood entree, these rosemary-skewered scallops provide a delicious taste and excellent visual representation of it. Take a sprig of rosemary, and use it as your skewer to infuse the scallops with the herb from the inside out.
- Shrimp Taco Cucumber Bites: Another hors d'oeuvres-style recipe to serve for your next gathering is these easy shrimp taco cucumber bites. The recipe includes a combination of spices like paprika, cumin, onion powder, and other Mexican-inspired flavors, along with the shrimp and cucumber.
- Whole Trout: If you want to experiment with cooking with a whole fish instead of filets, trout is a great fish for that! The trick to cooking whole fish is to season the fish inside and outside; this way, the flavor is fully immersed into the fish.
Read also: Paleo Diet Delivered: What You Need to Know
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