30+ Easy-to-Make Saturday Low Sodium Fish Recipes You’ll Love

Eating healthy doesn’t mean sacrificing flavor, and when it comes to seafood, there are countless ways to enjoy delicious fish without overloading on sodium.

If you’re looking for fresh, light, and nutritious meal ideas for your Saturday dinner, you’ve come to the right place.

Low-sodium dishes can be just as satisfying, and with the right ingredients, you can create meals that are packed with flavor, rich in nutrients, and easy to make.

Whether you’re craving grilled, baked, or poached fish, there are plenty of options to suit your taste.

In this blog post, we’ll share over 30 amazing low-sodium fish recipes that are perfect for a Saturday evening meal, so you can indulge in a satisfying dinner without any guilt.

30+ Easy-to-Make Saturday Low Sodium Fish Recipes You’ll Love

Eating low-sodium doesn’t have to be boring, and these 30+ Saturday low-sodium fish recipes prove just that!

From grilled salmon to poached cod, there’s a wide variety of flavors and cooking techniques to explore.

These recipes not only support heart health but also make use of fresh ingredients to enhance the natural flavors of the fish.

So, next time you’re planning a Saturday dinner, try one of these dishes to enjoy a healthy and delicious seafood meal that your taste buds will love.

No more worries about excess salt—just fresh, vibrant fish dishes that are as satisfying as they are nutritious!

Lemon Herb Grilled Salmon

This dish combines the delicate flavor of salmon with fresh herbs and zesty lemon, creating a light yet satisfying meal perfect for a relaxing Saturday. It’s packed with omega-3 fatty acids and uses natural flavors to keep sodium levels low, making it both heart-healthy and delicious.

Ingredients

• 4 salmon fillets (6 ounces each)
• 2 tablespoons olive oil
• Juice and zest of 1 lemon
• 2 garlic cloves, minced
• 1 teaspoon dried dill
• 1 teaspoon dried parsley
• ½ teaspoon ground black pepper

Instructions

1. Preheat the grill to medium heat.
2. In a small bowl, combine olive oil, lemon juice, zest, garlic, dill, parsley, and black pepper.
3. Brush the mixture evenly over both sides of the salmon fillets.
4. Place the salmon on the grill skin-side down and cook for 4-5 minutes per side until flaky.
5. Serve immediately with a side of steamed vegetables or a fresh salad.

This Lemon Herb Grilled Salmon is a testament to how simple ingredients can create vibrant flavors. Perfect for a Saturday dinner, it pairs well with a chilled glass of white wine or sparkling water infused with lemon slices.

Coconut Curry Cod

Coconut Curry Cod brings a tropical twist to your weekend dinner, blending creamy coconut milk with aromatic spices. This low-sodium dish is a flavorful way to incorporate more fish into your diet without compromising on taste.

Ingredients

• 4 cod fillets (6 ounces each)
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 1 tablespoon fresh ginger, grated
• 2 garlic cloves, minced
• 1 cup light coconut milk
• 1 teaspoon turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon cayenne pepper (optional)
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a skillet over medium heat. Add onion, ginger, and garlic; sauté until fragrant.
2. Stir in turmeric, cumin, coriander, and cayenne (if using), cooking for another minute.
3. Pour in coconut milk and bring to a gentle simmer.
4. Add cod fillets, cover, and cook for 8-10 minutes until the fish is opaque and flakes easily.
5. Garnish with fresh cilantro and serve with brown rice or quinoa.

Coconut Curry Cod is an exotic dish that’s as satisfying as it is nourishing. Its rich flavors and creamy texture will transport you to the tropics, making it the highlight of your Saturday evening.

Baked Tilapia with Garlic and Rosemary

This elegant dish features tilapia seasoned with fresh rosemary and garlic, baked to perfection. It’s a no-fuss recipe that allows you to enjoy a healthy, flavorful meal without spending hours in the kitchen.

Ingredients

• 4 tilapia fillets
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 tablespoon fresh rosemary, chopped
• Juice of ½ lemon
• Ground black pepper, to taste

Instructions

1. Preheat the oven to 375°F (190°C). Line a baking dish with parchment paper.
2. Arrange tilapia fillets in the dish. Drizzle with olive oil and lemon juice.
3. Sprinkle minced garlic, rosemary, and black pepper evenly over the fish.
4. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
5. Serve with roasted vegetables or a light grain salad.

Baked Tilapia with Garlic and Rosemary is a versatile dish that’s perfect for a leisurely Saturday dinner. Its light and aromatic flavors are sure to leave you feeling refreshed and satisfied.

Seared Tuna Steaks with Mango Salsa

Seared Tuna Steaks with Mango Salsa is a vibrant and colorful dish that combines the umami of tuna with the sweetness of fresh mango. It’s a quick yet impressive recipe ideal for weekend dining.

Ingredients

• 4 tuna steaks (about 6 ounces each)
• 2 tablespoons olive oil
• 1 teaspoon ground black pepper
• 1 ripe mango, diced
• ½ red bell pepper, diced
• ¼ red onion, finely chopped
• Juice of 1 lime
• Fresh cilantro, chopped

Instructions

1. Season tuna steaks with black pepper. Heat olive oil in a skillet over high heat.
2. Sear tuna steaks for 1-2 minutes per side for a rare center or longer for desired doneness.
3. In a bowl, combine mango, red bell pepper, onion, lime juice, and cilantro to make salsa.
4. Serve tuna steaks topped with mango salsa and a side of sautéed greens.

Seared Tuna Steaks with Mango Salsa is a show-stopping dish that balances protein and fruit for a delightful dining experience. It’s a great way to indulge in a flavorful meal without overindulging in sodium.

Mediterranean Poached Halibut

Mediterranean Poached Halibut is a hearty and wholesome dish, featuring halibut simmered in a fragrant tomato and olive oil broth. This recipe captures the essence of Mediterranean cuisine while being low in sodium.

Ingredients

• 4 halibut fillets (6 ounces each)
• 2 tablespoons olive oil
• 1 cup cherry tomatoes, halved
• ½ cup unsalted vegetable broth
• ¼ cup Kalamata olives, pitted and chopped
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• Fresh basil for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant.
2. Stir in cherry tomatoes, broth, olives, and oregano. Bring to a simmer.
3. Add halibut fillets, cover, and poach for 8-10 minutes until the fish is tender and opaque.
4. Garnish with fresh basil and serve with crusty whole-grain bread or couscous.

Mediterranean Poached Halibut is a comforting yet sophisticated dish that’s perfect for sharing on a Saturday night. Its rich flavors will make you feel like you’re dining on the coast of the Mediterranean.

Grilled Trout with Avocado Salsa

Grilled Trout with Avocado Salsa is a delicious and refreshing dish that pairs the smoky flavors of grilled fish with the creaminess of avocado and the tanginess of lime. This simple yet flavorful recipe is perfect for a Saturday dinner that’s both satisfying and heart-healthy.

Ingredients

• 4 trout fillets (6 ounces each)
• 2 tablespoons olive oil
• 1 teaspoon ground paprika
• 1 teaspoon ground cumin
• 1 lime, juiced
• 1 avocado, diced
• ½ small red onion, diced
• 1 tablespoon fresh cilantro, chopped
• Ground black pepper, to taste

Instructions

1. Preheat the grill to medium-high heat.
2. Brush the trout fillets with olive oil and season with paprika, cumin, and black pepper.
3. Grill the trout for 3-4 minutes per side, until the fish is opaque and easily flakes.
4. In a bowl, mix avocado, red onion, cilantro, and lime juice to make the salsa.
5. Serve the grilled trout with a generous scoop of avocado salsa and a side of steamed broccoli or quinoa.

Grilled Trout with Avocado Salsa is a perfect way to enjoy a light yet flavorful dinner. The creamy avocado salsa complements the tender trout, and the dish is both nutritious and visually appealing, making it a perfect Saturday treat.

Broiled Mahi-Mahi with Herb Mustard Glaze

Broiled Mahi-Mahi with Herb Mustard Glaze is a flavorful dish that offers a balance of tangy, savory, and slightly spicy notes. The mustard and herb glaze brings a zesty twist, complementing the mildness of Mahi-Mahi while keeping sodium intake low.

Ingredients

• 4 Mahi-Mahi fillets (6 ounces each)
• 1 tablespoon olive oil
• 2 tablespoons Dijon mustard
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon honey
• ½ teaspoon ground black pepper

Instructions

1. Preheat the broiler in your oven to high.
2. In a small bowl, mix the mustard, parsley, thyme, honey, and black pepper.
3. Brush the Mahi-Mahi fillets with olive oil and coat them evenly with the herb-mustard glaze.
4. Broil the fillets for 6-8 minutes, or until the fish is opaque and flakes easily with a fork.
5. Serve with a side of roasted sweet potatoes or a green salad.

Broiled Mahi-Mahi with Herb Mustard Glaze is a dish that will satisfy your taste buds without overwhelming your sodium levels. The combination of fresh herbs and mustard provides a flavorful punch, making it a great Saturday night meal that’s quick, healthy, and full of flavor.

Spicy Baked Sole with Roasted Vegetables

Spicy Baked Sole with Roasted Vegetables is an exciting dish that combines the mild flavor of sole with a spicy kick. Paired with roasted vegetables, this meal provides a complete, satisfying dinner that’s both healthy and low in sodium.

Ingredients

• 4 sole fillets (6 ounces each)
• 2 tablespoons olive oil
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• 1 lemon, sliced
• 2 cups mixed vegetables (such as zucchini, bell peppers, and cherry tomatoes)
• Fresh cilantro, chopped for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. Season the sole fillets with olive oil, chili powder, smoked paprika, cumin, and black pepper.
3. Place the fillets on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until the fish flakes easily.
4. Meanwhile, toss the mixed vegetables with olive oil and roast in the oven for 20-25 minutes until tender.
5. Serve the sole fillets with the roasted vegetables and garnish with fresh cilantro.

Spicy Baked Sole with Roasted Vegetables is a dynamic dish that offers both heat and flavor without the added sodium. The perfectly seasoned fish and caramelized vegetables make it an ideal choice for a Saturday evening meal that’s both wholesome and exciting.

Poached Salmon with Dill and Mustard Sauce

Poached Salmon with Dill and Mustard Sauce is a refined yet simple dish that brings out the best in fresh salmon. The mustard sauce is tangy and creamy, perfectly complementing the delicate salmon, making this recipe a great choice for a Saturday night dinner that’s both satisfying and low in sodium.

Ingredients

• 4 salmon fillets (6 ounces each)
• 1 cup unsalted vegetable broth
• 2 tablespoons Dijon mustard
• 1 tablespoon fresh dill, chopped
• 1 tablespoon olive oil
• ½ teaspoon ground black pepper

Instructions

1. In a large skillet, bring vegetable broth to a simmer over medium heat.
2. Add the salmon fillets and cook gently for 8-10 minutes, or until the fish is opaque and flakes easily.
3. While the salmon is poaching, whisk together mustard, dill, olive oil, and black pepper to create the sauce.
4. Once the salmon is done, drizzle the mustard sauce over the top and serve with a side of steamed asparagus or couscous.

Poached Salmon with Dill and Mustard Sauce offers a light and refined dinner that’s full of flavor. The creamy mustard sauce pairs beautifully with the salmon, creating a dish that’s both elegant and low-sodium. Perfect for a relaxing Saturday evening meal.

Baked Halibut with Lemon Garlic Pesto

Baked Halibut with Lemon Garlic Pesto is a flavorful dish that uses the freshness of garlic, lemon, and basil to enhance the mildness of halibut. This low-sodium recipe is simple, yet it delivers a burst of fresh flavors, making it a perfect option for a Saturday night dinner.

Ingredients

• 4 halibut fillets (6 ounces each)
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 lemon, zest and juice
• ¼ cup fresh basil, chopped
• 1 tablespoon pine nuts
• Ground black pepper, to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Place the halibut fillets in a baking dish and drizzle with olive oil.
3. In a small blender or food processor, combine garlic, lemon zest, lemon juice, basil, pine nuts, and black pepper. Blend until smooth to create the pesto.
4. Spoon the pesto over the halibut fillets and bake for 12-15 minutes, or until the fish flakes easily.
5. Serve with a side of sautéed spinach or roasted potatoes.

Baked Halibut with Lemon Garlic Pesto is a bright and delicious dish that will elevate your Saturday night dinner. The lemony pesto complements the delicate halibut perfectly, offering a light, refreshing, and low-sodium option for those seeking a satisfying meal without the guilt.

Grilled Swordfish with Tomato Basil Relish

Grilled Swordfish with Tomato Basil Relish is a fresh and flavorful dish that highlights the meaty texture of swordfish. Paired with a vibrant tomato-basil relish, this recipe is a perfect Saturday meal that’s light yet filling while being low in sodium.

Ingredients

• 4 swordfish steaks (6 ounces each)
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 2 teaspoons dried oregano
• 1 cup cherry tomatoes, halved
• ¼ cup fresh basil, chopped
• 1 tablespoon red onion, finely chopped
• Ground black pepper, to taste

Instructions

1. Preheat the grill to medium-high heat.
2. Brush the swordfish steaks with olive oil, lemon juice, oregano, and black pepper.
3. Grill the swordfish steaks for 4-5 minutes per side, or until cooked through.
4. In a bowl, combine the cherry tomatoes, basil, red onion, and a drizzle of olive oil to make the relish.
5. Serve the grilled swordfish topped with the tomato-basil relish and a side of steamed green beans.

Grilled Swordfish with Tomato Basil Relish is a beautiful dish with fresh, summery flavors. The tangy relish brings out the best in the rich swordfish, creating a satisfying meal that’s ideal for a weekend evening without the added sodium.

Shrimp and Veggie Stir-Fry

Shrimp and Veggie Stir-Fry is a quick and colorful dish that’s both healthy and satisfying. It’s packed with protein from shrimp and nutrients from a variety of fresh vegetables, all while maintaining a low-sodium profile. This recipe is perfect for a Saturday evening when you’re looking for something light but flavorful.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 1 bell pepper, thinly sliced
• 1 small zucchini, thinly sliced
• 1 carrot, julienned
• 1 cup snap peas
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• Ground black pepper, to taste

Instructions

1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the garlic and ginger, and sauté until fragrant, about 1-2 minutes.
3. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove the shrimp and set aside. In the same skillet, add the bell pepper, zucchini, carrot, and snap peas, cooking for 4-5 minutes until tender but still crisp.
5. Return the shrimp to the skillet, add soy sauce and rice vinegar, and toss to combine. Cook for another 1-2 minutes.
6. Serve the stir-fry over brown rice or quinoa.

Shrimp and Veggie Stir-Fry is an easy-to-make, flavorful dish full of vibrant vegetables and protein-rich shrimp. The combination of ginger, garlic, and low-sodium soy sauce creates a savory stir-fry without the high sodium content, making it a great choice for a healthy Saturday dinner.

Grilled Sardines with Lemon and Olive Oil

Grilled Sardines with Lemon and Olive Oil is a simple yet incredibly flavorful dish, perfect for those who appreciate the rich taste of fresh seafood. The fish is enhanced with the natural tang of lemon and the depth of olive oil, making this low-sodium dish a perfect Saturday treat for seafood lovers.

Ingredients

• 8 sardines, cleaned and gutted
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• 1 teaspoon ground black pepper
• Fresh parsley for garnish

Instructions

1. Preheat the grill to medium-high heat.
2. Drizzle the sardines with olive oil and sprinkle with oregano, black pepper, and lemon juice.
3. Grill the sardines for 3-4 minutes per side, or until the skin is crispy and the fish is cooked through.
4. Garnish with fresh parsley and serve with a side of mixed greens or roasted potatoes.

Grilled Sardines with Lemon and Olive Oil is an easy-to-make, flavorful dish that truly showcases the natural taste of fresh fish. The bright lemon and earthy oregano balance the richness of the sardines, making it a perfect choice for a quick and healthy Saturday dinner.

Poached Cod with Lemon and Herb Broth

Poached Cod with Lemon and Herb Broth is a delicate and aromatic dish that highlights the mild flavor of cod. This low-sodium recipe uses fresh herbs and lemon to infuse the fish with flavor while maintaining a light and fresh profile. It’s an ideal dish for a relaxing Saturday evening.

Ingredients

• 4 cod fillets (6 ounces each)
• 2 cups unsalted vegetable broth
• 1 lemon, sliced
• 2 garlic cloves, smashed
• 1 tablespoon fresh thyme
• 1 tablespoon fresh parsley, chopped
• Ground black pepper, to taste

Instructions

1. In a large skillet, combine vegetable broth, lemon slices, garlic, and thyme. Bring to a simmer over medium heat.
2. Add the cod fillets to the skillet and cover. Poach the cod for 8-10 minutes, or until the fish flakes easily.
3. Remove the cod and set aside. Increase the heat to reduce the broth slightly, then strain the broth into a serving dish.
4. Place the cod back into the broth, sprinkle with parsley, and season with black pepper.
5. Serve with a side of steamed asparagus or couscous.

Poached Cod with Lemon and Herb Broth is a light, aromatic dish that’s both refreshing and satisfying. The delicate poached cod absorbs the flavors of the broth, making it a comforting yet healthy choice for a low-sodium, weekend dinner.

Baked Red Snapper with Garlic and Parsley Butter

Baked Red Snapper with Garlic and Parsley Butter is a simple yet elegant dish that takes advantage of the mild flavor of red snapper. The rich garlic butter sauce, enhanced with fresh parsley, creates a luxurious finish without the need for excess sodium. It’s a great choice for a Saturday meal that feels indulgent without being overly heavy.

Ingredients

• 4 red snapper fillets (6 ounces each)
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons unsalted butter, melted
• 2 tablespoons fresh parsley, chopped
• Juice of ½ lemon
• Ground black pepper, to taste

Instructions

1. Preheat the oven to 375°F (190°C).
2. Place the red snapper fillets on a baking sheet lined with parchment paper. Drizzle with olive oil and season with black pepper.
3. In a small bowl, combine melted butter, garlic, parsley, and lemon juice. Pour over the fish fillets.
4. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
5. Serve the baked red snapper with a side of roasted vegetables or a quinoa salad.

Baked Red Snapper with Garlic and Parsley Butter is a rich yet light dish that brings out the natural sweetness of the red snapper. The garlic and parsley butter adds a luxurious finish, making this a perfect Saturday dinner that’s both satisfying and low in sodium.

Note: More recipes are coming soon!