10 Best White Fish Recipes for Macros 2026

White fish is celebrated for its lean protein content, making it an ideal choice for health-conscious eaters. Each of the recipes in this guide features white fish varieties such as cod, tilapia, halibut, sea bass, and haddock, all of which deliver impressive macros—under 100 calories and over 20g of protein per 100g serving. We selected these recipes based on their nutritional profiles, ease of preparation, and versatility, ensuring that you have a range of options for any meal occasion.

How We Selected These Recipes

In curating this list, we focused on recipes that not only meet the macro criteria of being under 100 calories and over 20g of protein per serving but also prioritize flavor and ease of preparation. Each recipe is designed to be straightforward, ensuring that even novice cooks can create delicious, nutritious meals with minimal effort. The selected cooking methods—baking, pan-searing, and poaching—allow for quick preparation while retaining the fish's natural flavors and nutrients.

1. Lemon Herb Baked Cod

This recipe made the list for its simplicity and vibrant flavors. The lemon and herbs brighten up the mild flavor of cod, making it a refreshing choice for any meal.

Ingredients

• 150g cod fillet
• 1 tbsp olive oil (15g)
• Juice of 1 lemon (15g)
• 1 tsp dried parsley (1g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat your oven to 200°C (400°F).
2. Place the cod fillet on a baking sheet lined with parchment paper.
3. Drizzle olive oil and lemon juice over the fish, then sprinkle with parsley, salt, and pepper.
4. Bake for 12–15 minutes, or until the fish flakes easily with a fork.
5. Serve with steamed vegetables or a salad for a complete meal.

Pro tip

For added flavor, marinate the cod in the lemon juice and herbs for 30 minutes before baking.

2. Garlic Butter Tilapia

This tilapia recipe is a quick and delicious way to enjoy white fish. The garlic butter sauce adds richness without overwhelming the fish's natural flavor.

Ingredients

• 150g tilapia fillet
• 1 tbsp butter (14g)
• 2 cloves garlic, minced (6g)
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Macros per serving

Quick prep

1. In a skillet over medium heat, melt the butter.
2. Add minced garlic and sauté for 1 minute until fragrant.
3. Add the tilapia fillet, seasoning with salt and pepper.
4. Cook for 3–4 minutes per side, or until the fish is opaque and flakes easily.
5. Garnish with fresh parsley before serving.

Pro tip

Substitute butter with olive oil for a lighter version of this dish.

3. Poached Halibut with Asparagus

Poaching halibut in a light broth keeps it moist and tender. This dish pairs perfectly with asparagus for a nutritious meal.

Ingredients

• 150g halibut fillet
• 200ml vegetable broth
• 100g asparagus, trimmed
• 1 tsp lemon juice (5g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Bring vegetable broth to a simmer in a saucepan.
2. Add asparagus and cook for 3 minutes.
3. Carefully place the halibut in the broth and poach for 8–10 minutes.
4. Remove from heat and drizzle with lemon juice, seasoning with salt and pepper.
5. Serve immediately for a light and healthy meal.

Pro tip

You can use chicken broth for a different flavor profile.

4. Sea Bass Tacos with Mango Salsa

These tacos are a fun and flavorful way to enjoy sea bass. The mango salsa adds a sweet and spicy kick that complements the fish beautifully.

Ingredients

• 150g sea bass fillet
• 2 small corn tortillas (30g)
• 50g mango, diced
• 1 tbsp lime juice (15g)
• 1 tbsp cilantro, chopped (5g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Season the sea bass with salt and pepper, then grill or pan-sear for 3–4 minutes per side until cooked through.
2. In a bowl, combine diced mango, lime juice, cilantro, salt, and pepper to make the salsa.
3. Warm the corn tortillas in a dry skillet.
4. Assemble the tacos by placing the sea bass in the tortillas and topping with mango salsa.
5. Serve with lime wedges on the side.

Pro tip

Add sliced avocado for extra creaminess and healthy fats.

5. Baked Haddock with Lemon and Dill

This baked haddock recipe is light and zesty, making it a perfect choice for a quick dinner.

Ingredients

• 150g haddock fillet
• 1 tbsp olive oil (15g)
• Juice of 1 lemon (15g)
• 1 tsp dried dill (1g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat oven to 200°C (400°F).
2. Place the haddock on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and lemon juice, then sprinkle dill, salt, and pepper on top.
4. Bake for 12–15 minutes until the fish is opaque and flakes easily.
5. Serve with a side of roasted vegetables.

Pro tip

Use fresh dill for a more intense flavor.

6. Spicy Cod Fish Cakes

These cod fish cakes are a great way to use leftover fish and are packed with flavor. The spicy kick makes them a delightful appetizer or main dish.

Ingredients

• 150g cooked cod, flaked
• 50g breadcrumbs
• 1 egg (50g)
• 1 tsp hot sauce (5g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a bowl, mix flaked cod, breadcrumbs, egg, hot sauce, salt, and pepper.
2. Form the mixture into small patties.
3. Heat a skillet over medium heat and add a little oil.
4. Cook the patties for 3–4 minutes on each side until golden brown.
5. Serve with a dipping sauce of your choice.

Pro tip

Add chopped herbs to the mixture for extra flavor.

7. Herb-Crusted Tilapia

This herb-crusted tilapia is quick to prepare and delivers a burst of flavor with every bite. It's perfect for busy weeknights.

Ingredients

• 150g tilapia fillet
• 1 tbsp Dijon mustard (15g)
• 1 tbsp mixed herbs (15g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Preheat oven to 200°C (400°F).
2. Spread Dijon mustard over the tilapia fillet.
3. Sprinkle mixed herbs, salt, and pepper on top.
4. Bake for 12–15 minutes until the fish is cooked through.
5. Serve with a side of quinoa or brown rice.

Pro tip

Try using different mustards for varied flavor profiles.

8. Steamed Sea Bass with Broccoli

Steaming sea bass with broccoli is a nutritious and low-calorie meal option. This dish is quick to prepare and packed with vitamins.

Ingredients

• 150g sea bass fillet
• 100g broccoli florets
• 1 tsp soy sauce (5g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. Fill a pot with water and bring it to a boil.
2. Place sea bass and broccoli in a steamer basket and set over the boiling water.
3. Cover and steam for 8–10 minutes until the fish is opaque and broccoli is tender.
4. Drizzle with soy sauce and season with salt and pepper.
5. Serve immediately.

Pro tip

Add ginger or garlic to the steaming water for extra flavor.

9. Lemon Garlic Poached Haddock

This poached haddock recipe is light and flavorful, making it a great option for a healthy lunch or dinner.

Ingredients

• 150g haddock fillet
• 200ml vegetable broth
• Juice of 1 lemon (15g)
• 1 clove garlic, minced (3g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a saucepan, bring vegetable broth to a gentle simmer.
2. Add minced garlic and lemon juice to the broth.
3. Carefully place the haddock in the broth and poach for 8–10 minutes.
4. Remove from heat and season with salt and pepper.
5. Serve with a side salad or steamed vegetables.

Pro tip

For a richer flavor, use chicken broth instead of vegetable broth.

10. Coconut Curry Cod

This cod recipe brings a tropical twist to your dinner table. The coconut curry sauce is creamy and flavorful, making it a satisfying meal.

Ingredients

• 150g cod fillet
• 100ml coconut milk (100g)
• 1 tbsp curry powder (10g)
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a skillet, combine coconut milk and curry powder, heating over medium heat.
2. Season the cod fillet with salt and pepper, then add to the skillet.
3. Simmer for 8–10 minutes until the cod is cooked through.
4. Serve with rice or quinoa to soak up the sauce.
5. Garnish with chopped cilantro if desired.

Pro tip

Add vegetables like bell peppers or spinach to the curry for extra nutrients.

Bottom Line

These ten white fish recipes provide a variety of flavors and cooking methods, all while keeping your macros in check. The top three choices—Lemon Herb Baked Cod, Garlic Butter Tilapia, and Poached Halibut with Asparagus—are particularly versatile, high in protein, and easy to prepare, making them excellent options for any meal. Incorporating these dishes into your diet can help you meet your nutritional goals without sacrificing taste. Don't forget to log your meals in a calorie tracking app like Nutrola, MyFitnessPal, or Cronometer to keep track of your intake!

Frequently Asked Questions

Question

Why is white fish considered a lean protein source?

Answer

White fish is low in calories and fat while being rich in protein, making it an excellent choice for those looking to maintain or lose weight while still getting enough protein.

Question

What are the best cooking methods for white fish?

Answer

The best cooking methods for white fish include baking, pan-searing, and poaching, which help retain moisture and flavor while keeping the dish healthy.

Question

How can I track these recipes in a calorie app?

Answer

You can log these recipes in calorie tracking apps like Nutrola, MyFitnessPal, or Cronometer by entering the ingredients and portion sizes for accurate macro tracking.

Question

Can I substitute white fish with other types of fish?

Answer

Yes, you can substitute white fish with other lean fish like salmon or trout, but keep in mind that the macros may vary slightly.