25+ Easy and Flavorful Friday Dairy-Free Fish Recipes for Every Taste

When it comes to preparing a delicious, healthy, and satisfying meal for your Friday dinner, it can sometimes be tricky to come up with new ideas, especially if you’re following a dairy-free lifestyle. If you’re looking for inspiration, fish is an excellent choice.

It’s full of protein, omega-3 fatty acids, and a variety of essential nutrients. Plus, there are countless ways to prepare it without any dairy, making it a perfect option for a Friday night meal.

Whether you’re craving something light and refreshing or a heartier, spiced dish, we’ve gathered over 25 dairy-free fish recipes that will keep your taste buds happy and your body nourished.

From grilled fish with zesty mango salsa to creamy coconut fish stews, you’ll find a variety of dishes that make the perfect addition to your Friday dinners.

25+ Easy and Flavorful Friday Dairy-Free Fish Recipes for Every Taste

Eating dairy-free doesn’t mean you have to sacrifice flavor or satisfaction.

These 25+ Friday dairy-free fish recipes offer a wide range of options that are not only healthy but also bursting with bold flavors.

Whether you prefer fish baked, grilled, stewed, or fried, there’s a recipe here for every palate.

The versatility of fish paired with the creativity of these recipes ensures that you’ll never run out of exciting new ways to enjoy this nutritious protein.

So, why wait? Dive into these dairy-free fish recipes and make your Fridays a little bit tastier and a whole lot healthier!

Lemon Herb Grilled Salmon

This Lemon Herb Grilled Salmon is a flavorful and healthy dairy-free recipe perfect for a Friday night dinner. The salmon is marinated with a mix of fresh lemon juice, olive oil, garlic, and herbs, then grilled to perfection for a tender and juicy result. Paired with a side of roasted vegetables or a fresh salad, this dish is light, yet filling and packed with nutrients.

Ingredients:

• 4 salmon fillets
• 2 tablespoons olive oil
• 1 lemon (zested and juiced)
• 2 cloves garlic (minced)
• 1 teaspoon fresh thyme (chopped)
• 1 teaspoon fresh rosemary (chopped)
• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, thyme, rosemary, salt, and pepper.
2. Place the salmon fillets in a shallow dish and pour the marinade over the fish. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
3. Preheat the grill or grill pan over medium heat.
4. Remove the salmon from the marinade and place it on the grill. Grill each side for 4-5 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Serve immediately with your favorite sides such as roasted vegetables or a fresh green salad.

This Lemon Herb Grilled Salmon is the perfect balance of tangy lemon and savory herbs, with the rich flavor of fresh salmon shining through. It’s quick to prepare and cook, making it an ideal choice for a busy Friday evening. Whether you’re following a dairy-free diet or just looking for a lighter option, this dish delivers on taste, nutrition, and ease.

Spicy Fish Tacos with Avocado Salsa

These Spicy Fish Tacos with Avocado Salsa are a delightful fusion of heat and freshness, featuring lightly seasoned fish fillets in soft corn tortillas topped with a creamy, dairy-free avocado salsa. This recipe brings a burst of flavor, with the spicy fish contrasting perfectly with the cool and creamy salsa, making it a fun and satisfying meal for any occasion, especially on a Friday.

Ingredients:

• 4 white fish fillets (such as cod or tilapia)
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 8 small corn tortillas
• 1 avocado (diced)
• 1/2 red onion (finely chopped)
• 1/2 cup fresh cilantro (chopped)
• 1 tablespoon lime juice
• 1 jalapeno (sliced, optional)

Instructions:

1. Heat olive oil in a pan over medium heat.
2. In a small bowl, combine chili powder, paprika, cumin, salt, and pepper. Rub the spice mixture over both sides of the fish fillets.
3. Place the seasoned fish in the heated pan and cook for about 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork.
4. While the fish cooks, prepare the avocado salsa by combining the diced avocado, red onion, cilantro, lime juice, and jalapeno in a bowl. Gently mix to combine.
5. Warm the corn tortillas on the stovetop or in the microwave.
6. Assemble the tacos by placing a piece of fish in each tortilla, then topping with a generous spoonful of the avocado salsa.
7. Serve immediately, garnished with extra lime wedges if desired.

These Spicy Fish Tacos with Avocado Salsa offer an irresistible combination of flavors and textures, making them an ideal choice for a vibrant, dairy-free meal. The spice from the fish is balanced by the creamy, cool avocado salsa, creating a dish that’s both refreshing and indulgent. Perfect for a casual Friday dinner, this recipe is a crowd-pleaser that brings the taste of the coast to your kitchen.

Coconut Curry Fish Stew

This Coconut Curry Fish Stew is a rich and aromatic dish that brings together tender fish fillets, fragrant curry, and creamy coconut milk in a comforting and dairy-free stew. The combination of spices, coconut milk, and vegetables creates a rich, hearty base, while the fish adds protein and flavor, making this stew a complete and satisfying meal.

Ingredients:

• 4 fish fillets (such as haddock or snapper)
• 1 tablespoon coconut oil
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1-inch piece ginger (grated)
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• 1 can (14 oz) full-fat coconut milk
• 1 cup vegetable broth
• 1 red bell pepper (sliced)
• 1 zucchini (sliced)
• Salt and pepper to taste
• Fresh cilantro (for garnish)

Instructions:

1. In a large pot, heat coconut oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the minced garlic and grated ginger to the pot, cooking for another minute until fragrant.
3. Stir in the curry powder, turmeric, and cumin, cooking for another 1-2 minutes to toast the spices.
4. Pour in the coconut milk and vegetable broth, then add the sliced bell pepper and zucchini. Bring the mixture to a simmer and cook for 10 minutes, allowing the vegetables to soften.
5. Season the fish fillets with salt and pepper, then add them to the stew. Simmer for another 5-7 minutes, or until the fish is cooked through and flakes easily.
6. Taste the stew and adjust seasoning if necessary.
7. Ladle the stew into bowls and garnish with fresh cilantro. Serve with a side of rice or crusty bread for dipping.

The Coconut Curry Fish Stew is a soul-warming, dairy-free dish that offers a deep, flavorful experience with every spoonful. The blend of curry spices and coconut milk creates a rich broth that perfectly complements the delicate fish, while the vegetables add a delightful crunch. This dish is an excellent choice for a comforting Friday night dinner, providing a hearty and nourishing meal that is both satisfying and packed with flavor.

Grilled Fish with Mango Salsa

Grilled Fish with Mango Salsa is a vibrant and refreshing dish perfect for a dairy-free Friday meal. The fish is grilled to perfection with a light seasoning that lets the natural flavors shine, while the homemade mango salsa adds a sweet and tangy contrast. This recipe is quick to prepare, making it ideal for busy nights, and it’s a great way to enjoy a tropical twist on your fish dinner.

Ingredients:

• 4 white fish fillets (such as mahi-mahi or halibut)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 1 ripe mango (peeled, pitted, and diced)
• 1/2 red onion (finely chopped)
• 1/2 red bell pepper (diced)
• 1 tablespoon fresh cilantro (chopped)
• 1 tablespoon lime juice

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. Brush the fish fillets with olive oil and season with garlic powder, cumin, salt, and pepper.
3. Place the fish on the grill and cook for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork.
4. While the fish is grilling, prepare the mango salsa by combining the diced mango, red onion, red bell pepper, cilantro, and lime juice in a bowl. Gently toss to combine.
5. Once the fish is done, remove it from the grill and plate it. Spoon the mango salsa generously over the top of each fillet.
6. Serve immediately with your favorite sides, such as quinoa, rice, or a light salad.

This Grilled Fish with Mango Salsa is a delightful combination of savory and sweet, with the fresh mango salsa adding a burst of flavor to the tender grilled fish. It’s a light, healthy, and visually appealing dish that’s easy to make and perfect for a Friday evening meal. Whether you’re cooking for yourself or entertaining guests, this recipe is sure to impress and satisfy, offering a tropical escape without any dairy.

Baked Fish with Garlic and Lemon

Baked Fish with Garlic and Lemon is a simple yet flavorful dairy-free dish that allows the delicate taste of the fish to shine. With a minimal ingredient list, this recipe highlights fresh garlic, lemon, and herbs to elevate the fish without overpowering it. Perfect for a light and nutritious Friday night dinner, it pairs well with steamed vegetables or a fresh salad.

Ingredients:

• 4 fish fillets (such as cod or trout)
• 3 cloves garlic (minced)
• 1 lemon (sliced)
• 2 tablespoons olive oil
• 1 tablespoon fresh parsley (chopped)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Line a baking sheet with parchment paper or lightly grease it with olive oil.
3. Place the fish fillets on the prepared baking sheet. Drizzle olive oil over the fillets, then sprinkle with minced garlic, salt, and pepper.
4. Arrange the lemon slices on top of each fish fillet.
5. Bake the fish in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
6. Once done, remove the fish from the oven and sprinkle with fresh parsley.
7. Serve the baked fish with steamed vegetables, a side of rice, or a simple green salad for a complete meal.

This Baked Fish with Garlic and Lemon is the epitome of simple elegance. With minimal effort, you can create a dish that is both delicious and healthy, perfect for those looking for a quick and dairy-free meal. The garlic and lemon enhance the natural flavors of the fish, while the fresh parsley adds a touch of color and freshness. This recipe proves that sometimes the simplest ingredients can create the most satisfying dishes.

Fish and Vegetable Stir-Fry

Fish and Vegetable Stir-Fry is a flavorful and dairy-free dish that combines tender fish fillets with vibrant vegetables in a savory stir-fry sauce. The fish is quickly cooked with crunchy vegetables, all tossed in a light, tangy sauce, making it a great option for a quick and healthy Friday night meal. It’s colorful, packed with nutrients, and full of Asian-inspired flavors.

Ingredients:

• 4 fish fillets (such as tilapia or bass)
• 1 tablespoon olive oil
• 1 red bell pepper (sliced)
• 1 zucchini (sliced)
• 1 carrot (julienned)
• 2 cloves garlic (minced)
• 1 tablespoon fresh ginger (grated)
• 1/4 cup low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon honey or maple syrup
• 2 green onions (sliced, for garnish)
• Sesame seeds (optional, for garnish)

Instructions:

1. Cut the fish fillets into bite-sized pieces.
2. Heat olive oil in a large pan or wok over medium heat. Add the fish pieces and cook for about 3-4 minutes, flipping them occasionally until golden and cooked through. Remove the fish from the pan and set it aside.
3. In the same pan, add a little more olive oil if needed, then sauté the garlic, ginger, bell pepper, zucchini, and carrot for 4-5 minutes, until the vegetables are just tender but still crisp.
4. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, and honey. Pour this sauce over the vegetables and stir to combine.
5. Add the cooked fish back into the pan and toss everything together to coat in the sauce.
6. Serve the stir-fry in bowls, garnished with sliced green onions and sesame seeds if desired.

This Fish and Vegetable Stir-Fry is an easy and vibrant way to enjoy a healthy, dairy-free dinner. The combination of fresh fish and crisp vegetables in a flavorful stir-fry sauce makes for a satisfying meal that is both quick and delicious. Perfect for those looking for a nutritious Friday night dinner, this recipe offers a balanced meal full of color, flavor, and wholesome ingredients. It’s a versatile dish you can customize with your favorite veggies and proteins.

Mediterranean Baked Fish with Olives and Tomatoes

Mediterranean Baked Fish with Olives and Tomatoes is a light and flavorful dairy-free dish that transports you to the sun-soaked shores of the Mediterranean. This recipe features tender fish fillets baked with ripe tomatoes, Kalamata olives, garlic, and a touch of olive oil, all seasoned with Mediterranean herbs. It’s a simple yet elegant dinner that’s perfect for a Friday night, full of fresh flavors and healthy ingredients.

Ingredients:

• 4 fish fillets (such as snapper or cod)
• 2 cups cherry tomatoes (halved)
• 1/2 cup Kalamata olives (pitted and halved)
• 3 cloves garlic (minced)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley (chopped, for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the fish fillets on a baking sheet lined with parchment paper.
3. In a bowl, combine the cherry tomatoes, Kalamata olives, minced garlic, olive oil, oregano, basil, salt, and pepper. Toss everything together to combine.
4. Spoon the tomato and olive mixture evenly over the fish fillets.
5. Bake the fish in the oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove the fish from the oven and garnish with freshly chopped parsley.
7. Serve with a side of couscous, quinoa, or a simple green salad for a complete meal.

This Mediterranean Baked Fish with Olives and Tomatoes is the epitome of simplicity and flavor. The combination of juicy tomatoes, briny olives, and aromatic herbs creates a vibrant sauce that perfectly complements the delicate fish. This dish is not only easy to prepare but also packed with heart-healthy ingredients, making it a great choice for a wholesome and delicious dairy-free meal on a Friday night.

Fish and Sweet Potato Curry

Fish and Sweet Potato Curry is a comforting and hearty dairy-free dish that combines tender fish fillets with the sweetness of soft-cooked sweet potatoes in a fragrant, spiced curry sauce. The creamy coconut milk base adds richness, while the curry spices give the dish depth and warmth. This dish is perfect for a cozy Friday dinner, offering a balance of flavors and textures in every bite.

Ingredients:

• 4 fish fillets (such as tilapia or haddock)
• 2 medium sweet potatoes (peeled and diced)
• 1 tablespoon coconut oil
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1-inch piece ginger (grated)
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 can (14 oz) full-fat coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro (for garnish)

Instructions:

1. Heat coconut oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the minced garlic and grated ginger to the pot, cooking for another 1-2 minutes until fragrant.
3. Stir in the curry powder and turmeric, toasting the spices for another 1-2 minutes.
4. Add the diced sweet potatoes, coconut milk, and vegetable broth to the pot. Bring to a simmer and cook for 10-12 minutes, until the sweet potatoes are tender.
5. Season the fish fillets with salt and pepper, then gently place them in the pot. Cover and simmer for another 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Taste and adjust seasoning if necessary.
7. Serve the curry in bowls, garnished with fresh cilantro.

Fish and Sweet Potato Curry is a hearty and satisfying dish that combines the warmth of curry with the sweetness of tender sweet potatoes and the delicate flavor of fish. The coconut milk creates a creamy base that enhances the dish’s richness, making it the perfect comfort food for a cozy Friday night. This recipe is not only dairy-free but also packed with nutritious ingredients, making it a wholesome and flavorful meal for the entire family.

Teriyaki Fish Skewers

Teriyaki Fish Skewers are a deliciously savory and slightly sweet dairy-free dish that features chunks of fish marinated in a homemade teriyaki sauce, then grilled to perfection. These skewers are an ideal Friday night treat, offering a fun and interactive way to enjoy fish while soaking in the rich flavors of the marinade. Perfect for a quick dinner or as an appetizer for a gathering.

Ingredients:

• 4 fish fillets (such as salmon or swordfish)
• 1/4 cup soy sauce
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon grated ginger
• 2 cloves garlic (minced)
• 1 tablespoon sesame seeds (optional, for garnish)
• 2 green onions (sliced, for garnish)

Instructions:

1. Cut the fish fillets into 1-inch chunks.
2. In a bowl, whisk together soy sauce, honey (or maple syrup), rice vinegar, sesame oil, ginger, and garlic to make the teriyaki marinade.
3. Place the fish chunks in a shallow dish and pour the marinade over them. Cover and refrigerate for 30 minutes to 1 hour.
4. Preheat the grill or grill pan to medium-high heat.
5. Thread the marinated fish onto skewers, ensuring they are spaced evenly.
6. Grill the skewers for 3-4 minutes per side, or until the fish is cooked through and has grill marks.
7. Serve the teriyaki fish skewers on a platter, garnished with sesame seeds and sliced green onions.
8. Serve with steamed rice, grilled vegetables, or a light salad for a complete meal.

These Teriyaki Fish Skewers are a fun and flavorful way to enjoy fish on a Friday night. The homemade teriyaki marinade imparts a sweet-savory flavor that complements the fish beautifully, while the grilling process adds a smoky touch. Whether you’re serving them as a quick dinner or an appetizer for a gathering, these skewers are sure to be a hit. Plus, they’re dairy-free and simple to prepare, making them a healthy and delicious option for a Friday night meal.

Fish Tacos with Cabbage Slaw

Fish Tacos with Cabbage Slaw are a fun and delicious dairy-free dish that brings together perfectly seasoned fish fillets and a crunchy, tangy slaw for a refreshing and satisfying meal. The tacos are topped with a zesty lime dressing, making them a great option for a light yet flavorful Friday night dinner. These tacos are also easily customizable, allowing you to experiment with different types of fish and toppings.

Ingredients:

• 4 white fish fillets (such as tilapia or cod)
• 8 small corn tortillas
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups shredded cabbage
• 1/2 red onion (thinly sliced)
• 1/4 cup fresh cilantro (chopped)
• 1 tablespoon lime juice
• 1 tablespoon apple cider vinegar
• 1 teaspoon maple syrup or honey
• Lime wedges (for serving)

Instructions:

1. Preheat your grill or pan to medium-high heat.
2. Rub the fish fillets with olive oil and season with chili powder, cumin, garlic powder, salt, and pepper.
3. Grill the fish for about 3-4 minutes per side, or until the fish flakes easily with a fork. Remove from heat and set aside.
4. In a large bowl, combine the shredded cabbage, red onion, cilantro, lime juice, apple cider vinegar, and maple syrup. Toss to coat evenly and season with salt and pepper.
5. Warm the corn tortillas on a grill or in a dry skillet for 1-2 minutes.
6. Flake the grilled fish and place it on each tortilla. Top with a generous amount of cabbage slaw.
7. Serve the tacos with lime wedges on the side for squeezing.

These Fish Tacos with Cabbage Slaw are light, fresh, and full of flavor, making them an excellent choice for a dairy-free dinner. The smoky, seasoned fish pairs wonderfully with the crisp, tangy slaw, while the lime dressing adds a citrusy punch. These tacos are easy to make and perfect for a Friday night gathering or a simple meal with family. Customizable and quick, they are a delicious way to enjoy a dairy-free and healthy fish dish.

Lemon Herb Fish Packets

Lemon Herb Fish Packets are a hassle-free and flavorful dairy-free meal that allows the fish to cook perfectly in its own juices, infused with fresh herbs, lemon, and garlic. Baked in a foil packet, this method seals in the moisture and enhances the flavors, making it ideal for a stress-free Friday dinner. Paired with vegetables, this recipe is healthy and incredibly easy to prepare.

Ingredients:

• 4 fish fillets (such as cod or flounder)
• 1 lemon (sliced)
• 4 cloves garlic (smashed)
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1 cup baby carrots (optional)
• 1 cup broccoli florets (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Cut four large pieces of aluminum foil.
3. Place a fish fillet in the center of each foil piece. Drizzle with olive oil and sprinkle with dried thyme, rosemary, salt, and pepper.
4. Top each fillet with lemon slices and smashed garlic cloves.
5. If desired, add baby carrots and broccoli florets around the fish for a complete meal.
6. Fold the sides of the foil over the fish to form a sealed packet.
7. Bake the fish packets in the oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Carefully open the packets and serve the fish with your choice of side dishes, such as rice, quinoa, or a salad.

Lemon Herb Fish Packets are the perfect no-fuss, dairy-free dinner that delivers a burst of flavor in every bite. The fish cooks gently in its own juices, retaining moisture and infused with the refreshing notes of lemon, garlic, and herbs. This method not only preserves the delicate flavors of the fish but also makes cleanup a breeze. The addition of vegetables makes it a complete and nutritious meal, ideal for a cozy and healthy Friday night dinner.

Coconut Fish Curry

Coconut Fish Curry is a creamy and aromatic dairy-free dish that features tender fish fillets in a rich coconut milk-based curry sauce. The combination of spices like turmeric, cumin, and coriander creates a warm, flavorful dish that pairs beautifully with rice or flatbread. This curry is perfect for a satisfying Friday night meal that’s both comforting and healthy.

Ingredients:

• 4 fish fillets (such as haddock or halibut)
• 1 tablespoon coconut oil
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1-inch piece of ginger (grated)
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 can (14 oz) full-fat coconut milk
• 1 cup vegetable broth
• 1 tablespoon fresh lime juice
• 1/2 cup fresh cilantro (chopped, for garnish)
• Salt and pepper to taste

Instructions:

1. Heat the coconut oil in a large skillet over medium heat. Add the chopped onion and cook for 5-7 minutes, until softened.
2. Add the garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
3. Stir in the curry powder, cumin, and turmeric, and cook for 1 minute to toast the spices.
4. Pour in the coconut milk and vegetable broth, stirring to combine. Bring the mixture to a simmer and cook for 5 minutes.
5. Season the fish fillets with salt and pepper, then gently add them to the pan. Cover and cook for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Stir in the lime juice and adjust seasoning if needed.
7. Serve the coconut fish curry over rice or with naan, garnished with fresh cilantro.

Coconut Fish Curry is a flavorful, creamy, and dairy-free dish that’s both comforting and nourishing. The rich coconut milk combined with aromatic spices creates a beautiful base for the fish, making each bite full of depth and warmth. This curry is the perfect Friday night meal, ideal for those seeking something hearty but still light and healthy. Pair it with rice or bread for a complete and satisfying meal that’s sure to please everyone.

Baked Fish with Tomato Basil Sauce

Baked Fish with Tomato Basil Sauce is a simple yet flavorful dairy-free dish that brings together tender fish fillets and a zesty, herb-infused tomato sauce. The combination of fresh tomatoes, garlic, and basil enhances the natural flavors of the fish, creating a well-rounded and satisfying meal. This recipe is perfect for a light Friday dinner that feels comforting without being heavy.

Ingredients:

• 4 fish fillets (such as salmon or cod)
• 1 can (14 oz) diced tomatoes
• 2 cloves garlic (minced)
• 1/4 cup fresh basil (chopped)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1/2 teaspoon red pepper flakes (optional)
• Lemon wedges (for serving)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Arrange the fish fillets in a baking dish and season with salt and pepper.
3. In a small saucepan, heat the olive oil over medium heat. Add the minced garlic and cook for 1-2 minutes, until fragrant.
4. Add the diced tomatoes, basil, oregano, and red pepper flakes (if using). Simmer for 5-7 minutes, stirring occasionally, until the sauce thickens slightly.
5. Pour the tomato basil sauce over the fish fillets in the baking dish.
6. Bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Serve the baked fish with lemon wedges and enjoy with a side of steamed vegetables or rice.

This Baked Fish with Tomato Basil Sauce is a delightful combination of fresh, flavorful ingredients that highlight the delicate taste of the fish while adding a zesty, aromatic touch. The tangy tomato sauce infused with garlic and basil elevates the dish, making it perfect for a quick, healthy, and satisfying dairy-free meal. Whether you serve it with rice or a light salad, this dish is sure to become a favorite for your Friday night dinners.

Grilled Fish with Mango Salsa

Grilled Fish with Mango Salsa is a vibrant and fresh dairy-free dish that combines the smokiness of grilled fish with the sweet and tangy flavors of a homemade mango salsa. The salsa, made with ripe mangoes, red onion, cilantro, and lime, adds a burst of flavor that perfectly complements the fish. This recipe is ideal for a light and refreshing meal that’s full of tropical flavors.

Ingredients:

• 4 fish fillets (such as snapper or tilapia)
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 ripe mango (peeled and diced)
• 1/4 cup red onion (finely chopped)
• 1/4 cup fresh cilantro (chopped)
• 1 tablespoon lime juice
• 1/2 teaspoon chili powder (optional)
• Lime wedges (for serving)

Instructions:

1. Preheat your grill to medium-high heat.
2. Brush the fish fillets with olive oil and season with salt and pepper.
3. Grill the fish for 3-4 minutes per side, or until the fish flakes easily with a fork.
4. While the fish is grilling, prepare the mango salsa. In a bowl, combine the diced mango, red onion, cilantro, lime juice, and chili powder (if using). Toss gently to combine.
5. Once the fish is cooked, remove it from the grill and serve with a generous spoonful of mango salsa on top.
6. Serve with lime wedges for extra flavor.

Grilled Fish with Mango Salsa is a delicious and light meal that brings together the best of tropical flavors. The sweetness of the mango salsa complements the smoky grilled fish, making it a perfect Friday dinner option for those who want something fresh and full of flavor. This dish is not only quick and easy to prepare, but it’s also a great way to enjoy a healthy, dairy-free meal. Serve it with a side of quinoa, rice, or salad for a complete, satisfying meal.

Spicy Fish Stew with Coconut Milk

Spicy Fish Stew with Coconut Milk is a hearty, flavorful dairy-free dish that features tender fish in a rich, spicy broth made with coconut milk and a variety of aromatic spices. This stew is packed with bold flavors, from the heat of the chili to the warmth of turmeric and cumin. It’s the perfect dish to enjoy on a cool Friday evening, offering comfort and spice in every bite.

Ingredients:

• 4 fish fillets (such as cod or halibut)
• 1 tablespoon olive oil
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1-inch piece ginger (grated)
• 1 red chili (sliced)
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon paprika
• 1 can (14 oz) full-fat coconut milk
• 2 cups vegetable broth
• 1/2 cup chopped tomatoes (fresh or canned)
• Salt and pepper to taste
• Fresh cilantro (for garnish)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes.
2. Add the minced garlic, grated ginger, and sliced red chili. Cook for another 2-3 minutes, stirring frequently.
3. Stir in the cumin, turmeric, and paprika, and cook for 1 minute until fragrant.
4. Add the coconut milk, vegetable broth, and chopped tomatoes to the pot. Bring to a simmer and cook for 5 minutes to allow the flavors to meld.
5. Season the fish fillets with salt and pepper, then gently add them to the pot. Simmer for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Garnish with fresh cilantro and serve the stew hot with a side of rice or crusty bread.

Spicy Fish Stew with Coconut Milk is a flavorful and warming dish that combines rich coconut milk with bold spices for a satisfying, dairy-free meal. The tender fish, cooked in a spicy broth, creates a stew that’s both comforting and exciting, perfect for a cozy Friday dinner. With its balance of heat, spice, and creaminess, this stew is sure to become a regular in your dairy-free recipe rotation. Serve it with rice or bread to soak up the flavorful broth for a complete meal.

Note: More recipes are coming soon!