The Seafood Hack for Heart Health


The health benefits of eating fish are well known. It provides low-fat, high quality protein that’s loaded with Omega-3 fatty acids and other essential nutrients, making it an excellent food for promoting heart health.

Unfortunately, fish can be a bit of an acquired taste. If you’re reading this, you might be one of the many people who can’t stand the taste. So how can you incorporate this heart healthy food in your diet?

With a few tips and tricks and the right recipes, even the pickiest eaters can enjoy fish. Here are some of our favorite basic tips to make fish more palatable:

  • Choose mild, white fish, such as tilapia, cod, and mahi mahi
  • Eat freshly caught fish when possible, as it usually smells less fishy
  • Avoid overcooking seafood, which can give it a rubbery, unpleasant texture
  • Use spice blends, citrus juices, and sauces to enhance the flavor 

With these tips in mind, let’s look at some great fish recipes for even the pickiest eaters. 

Roasted Chili-Lime Cod

Adapted from Fashionable Foods. Serves 2. 


  • 2 cod fillets
  • 1 tbsp unsalted butter
  • 2 tbsp extra virgin olive oil
  • 1 tsp paprika
  • 1 tsp dried parsley
  • ½ tsp oregano
  • ½ tsp Chili Powder
  • ½ tsp Garlic Powder
  • ¼ tsp Cumin
  • ¼ tsp Salt
  • ¼ tsp Freshly Ground Black Pepper
  • ⅛  tsp Cayenne Pepper
  • Zest and juice of 2 limes


First, combine all of the spices in a small bowl. Brush cod fillets with 1 tbsp of olive oil, then rub with spice mixture, coating well. Refrigerate the seasoned fillets for at least 30 minutes and up to 12 hours.

Next, preheat your oven to 450 degrees Fahrenheit. Place the fillets on a foil lined baking sheet and roast 10-12 minutes until cooked through. 

While the fish cooks, melt butter in a small saucepan and add in the remaining olive oil as well as the lime zest and juice. Once the fish is cooked, top it with the lime butter and serve with your desired accompaniments. 

Cornmeal Crusted Fish Tacos

Adapted from Gimme Delicious. Serves 4. 



  • 4 tilapia fillets, about 4 oz each
  • 1 tsp cumin
  • ½ tsp chili powder
  • ½ tsp salt
  • 1 tbsp olive oil
  • Juice of ½ a lime


  • ⅓ cup sour cream or Greek yogurt
  • 1-2 tsp water
  • ¼ tsp salt
  • ½ tsp chili powder
  • Juice of ½ a lime


  • 2 cups shredded cabbage
  • ¼ cup shredded carrot
  • ¼ cup chopped cilantro
  • 1 tbsp olive oil
  • Juice of 1 lime
  • ¼ tsp kosher salt


  • Tortillas
  • Lime wedges


Begin by seasoning the fish on both sides with the cumin, chili powder, and salt. Set aside.

Next, prepare your sauce by whisking your sour cream or yogurt with the juice of half a lime, water, chili powder, and salt in a small bowl. After that, prepare your slaw by combining the ingredients in a medium bowl. 

Next, heat a large skillet over medium-high heat and add a drizzle of olive oil. Place fish into the skillet and cook for about 5 minutes on each side. Once cooked, remove from the skillet, spritz with lime juice, and break apart into large chunks. 

Finally, assemble the tacos by taking warmed tortillas and layering on slaw, then fish, then sauce. Serve hot with lime wedges. 

Grilled Mahi Mahi

Adapted from Flavor Mosaic. Serves 2


  • 2 mahi mahi fillets
  • 1 tbsp olive oil
  • 1 tsp kosher salt
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp smoked paprika
  • ½ tsp black pepper
  • 1 tbsp unsalted butter, melted
  • Fresh chopped parsley for garnish
  • Lemon wedges


Begin by brushing all sides of the mahi with olive oil. Mix spices together and season fish on all sides. Fire up the grill and oil the grates over medium high heat. Grill mahi fillets flesh side down for 3-5 minutes, then flip and cook for another 3-5 minutes. Brush top of fish with melted butter and serve with parsley garnish and lemon wedges.

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