Heart Healthy Recipe: Herb Crusted Fish & Brussels Sprouts

Published: Friday, April 7, 2023

Looking for a new heart-healthy recipe to add to your week? This savory and delicious herb crusted fish and brussels sprouts with cilantro lime dipping sauce is sure to satisfy your taste buds. Plus, it’s low in calories and high in the nutrients that help to keep your heart in tip-top shape. This is sure to become a staple in your kitchen!


Prep Time: 10 minutes  
Cook Time: 25 minutes
Serves: 4

Fish & Brussels Sprouts

  • 4 fish filets (4 ounces each) – salmon, tilapia, cod, halibut, etc.
  • 1 tablespoon mustard powder
  • 1 tablespoon apple cider vinegar
  • 2 sprigs fresh dill (or 1 teaspoon dried dill)
  • 1 shallot, finely chopped
  • 2 cloves garlic, finely chopped
  • 2 cups Brussels sprouts, halved
  • Salt and pepper, as desired
  • 2 tablespoons olive oil

Dipping Sauce

  • 1 cup low-fat Greek yogurt
  • 1 lime, zested and juiced ½ bunch cilantro, chopped
  • Molasses or honey (optional)
  1. Wash hands with soap and water.
  2. Pre-heat oven to 400°F.
  3. Trim the ends off the Brussels sprouts, chop in half, and add them to a medium bowl.
  4. Toss the Brussels sprouts in 2 tablespoons olive oil, salt and pepper. Transfer to baking sheet and roast for 10 minutes.
  5. While the Brussels sprouts are roasting, mix the mustard, vinegar, dill, shallot, and garlic in a small bowl to form a paste (if too thick, add a little water until it resembles Dijon mustard consistency).
  6. Remove Brussels sprouts and make room on the same baking sheet to add the fish, flesh side up.
  7. Coat each fish filet with the mustard mixture, salt and pepper as desired, and bake for an additional 10-15 minutes until the fish is cooked through (once it starts to flake in the thickest part) and reads 145°F on a meat thermometer.
  8. While the fish and brussels sprouts finish roasting, mix the Greek yogurt, cilantro, lime juice, and lime zest together in a small bowl to make the dipping sauce.
  9. Remove the sheet pan from the oven and drizzle honey or molasses over the brussels sprouts if desired.
  10. Pairs perfectly with cilantro lime quinoa or brown rice.
Nutrition Facts

Fish & Brussels Sprouts

  • Serving Size: 4 oz. fish and ½ cup Brussels sprouts
  • Calories: 283
  • Total fat: 15 grams
  • Saturated fat: 2 grams
  • Trans fat: 0 grams
  • Cholesterol: 80 milligrams
  • Sodium: 185 milligrams
  • Total Carbohydrate: 6 grams
  • Dietary Fiber: 2 grams
  • Added Sugar: 0 grams
  • Protein: 31 grams

Dipping Sauce

  • Serving Size: 1/8 cup dipping sauce
  • Calories: 20
  • Total fat: 0 grams
  • Saturated fat: 0 grams
  • Trans fat: 0 grams
  • Cholesterol: 1.5 milligrams
  • Sodium: 12 milligrams
  • Total Carbohydrate: 2 grams
  • Dietary Fiber: 2 grams
  • Added Sugar: 0 grams
  • Protein: 3 grams

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