High-Protein Fish Recipes: 6 Easy Dinners With 30 g+ Protein

October 25, 2026

White fish is one of the leanest protein sources there is. A 150 g fillet of cod gives you roughly 27 g protein for very few calories.

Many people avoid cooking fish because they think it is fiddly. Most of these recipes take one tray or one pan and are ready in under 25 minutes – frozen fillets work fine.

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Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).

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Protein in common fish (per 150 g, cooked weight roughly)

Cod, pollock, haddock ≈ 27 to 30 g
Salmon ≈ 30 g (plus omega-3 fats)
Prawns ≈ 30 g
Tuna steak ≈ 35 g
Frozen fillets are cheaper and just as high in protein.

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1. Oven cod with tomatoes and olives

Cod fillet on cherry tomatoes, olives, garlic and a little olive oil. 15 minutes at 200 °C. Roughly 30 g protein.

2. Fish tacos with yogurt slaw

Pan-fried pollock in tortillas with cabbage, lime and a Greek yogurt sauce. Roughly 35 g protein.

3. Prawn and vegetable stir-fry

200 g prawns, stir-fry veg, garlic, ginger and soy sauce over rice. More: high-protein shrimp recipes. Roughly 38 g protein.

4. Salmon traybake

Salmon with potatoes, broccoli and lemon on one tray. See high-protein salmon recipes and air fryer salmon. Roughly 35 g protein.

5. Seared tuna steak with beans

A tuna steak seared one minute per side, with white beans, rocket and lemon. Roughly 45 g protein.

6. Quick fish curry

White fish simmered in a light coconut-tomato curry with spinach. Uses frozen fillets. More curries: high-protein curry recipes. Roughly 32 g protein.

How to cook fish without it falling apart

Pat the fish dry, do not move it in the pan for the first two minutes, and take it off the heat as soon as it flakes. Frozen fillets can go straight into the oven – just add 5 to 8 minutes. More dinner ideas: high-protein dinner ideas and sheet pan dinners.

How much protein should your dinner have? The free protein calculator shows your target per meal.

More dinners like these: The High-Protein Cookbook, with protein and calories for every recipe.

Free: 10 High-Protein Foods Worth Building Meals Around.

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✔ Protein and calories for every recipe
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✔ Most recipes under 20 minutes, no protein powder needed

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Frequently asked questions

Which fish has the most protein?

Tuna is at the top, followed by salmon, prawns and white fish such as cod. All are excellent protein sources.

Is frozen fish as good as fresh?

For protein, yes. Frozen fillets are frozen soon after catch and are usually cheaper.

How often should I eat fish?

Many health bodies recommend fish around twice a week, including one oily fish such as salmon.

Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.

→ See all high-protein recipes (250+ dishes)