Go Fish In 2026

We’re more than a week into the new year, so there’s a good chance you’ve worked off most of the holiday carbs and sweets. Now the fun part begins: It’s time to fill your body with delicious and nutritious foods!

For light yet filling meals, consider adding more fish to your diet. All fish are a good source of protein, vitamins and minerals, while fatty types—cod, salmon and tuna, among others—are filled with omega-3 fatty acids that could reduce your risk of heart disease.

These recipes below, both featured in the January issue of BERGEN, are easy to make and offer a flavorful way to support your wellness goals for 2026.

Oven-Roasted Cod

Yields 4 servings

Ingredients

• 4 Tbs. butter, divided
• ½ sleeve buttery round crackers (such as Ritz), crushed
• 1 lb. thick-cut cod loin
• ½ medium lemon, juiced
• ¼ cup dry white wine
• 1 Tbs. fresh parsley, chopped
• springs of thyme for garnish
• 1 medium lemon, cut into wedges

Directions

Gather all ingredients. Preheat the oven to 400°F.

Place 2 tablespoons of butter in a microwave-safe bowl. Melt in the microwave on high, about 30 seconds. Stir buttery round crackers into melted butter.

Place remaining 2 tablespoons butter in a 7-by-11-inch baking dish. Melt in the preheated oven, 1 to 3 minutes. Remove dish from oven. Coat both sides of cod in melted butter in the baking dish.

Bake cod in the preheated oven for 10 minutes. Remove from oven; top with lemon juice, wine and cracker mixture. Return to the oven and bake until fish is opaque and flakes easily with a fork, about 10 more minutes.

Garnish with parsley and thyme and serve with lemon wedges and simple salad.

Pro tip: Want to skip the buttery-cracker topping? “Use a mix of almond flour and a small pat of butter for the same crisp without the refined flour,” says Bess Berger, a registered dietitian nutritionist at Teaneck-based Nutrition By Bess. “For gluten-free diners, crushed gluten-free crackers or ground corn flakes work beautifully.”

Blackened Salmon

Yields 4 servings

Ingredients

• 2 tsp. sea salt
• 1 tsp. onion granules
• 1 tsp. garlic granules
• 1 tsp. dry oregano
• 1 tsp. dry thyme
• 2 tsp. paprika
• ½ tsp. ground white pepper
• ½ tsp. cayenne pepper
• 4 Tbs. oil
• 3 8-oz. fresh salmon fillets

Directions

In a small bowl mix together the salt, onion granules, garlic granules, oregano, thyme, paprika, white pepper and cayenne pepper until combined. Set aside.

Next, add 3 tablespoons of olive oil to a large plate and mix in 2 tablespoons of the blackened seasoning using a fork or a whisk until completely combined.

Add the salmon fillets to the mixture and coat it thoroughly on all sides. Set aside.

Add the 1 tablespoon of oil to a large cast-iron skillet over medium heat until it begins to lightly smoke.

Place the blackened salmon fillets into the pan, turn the heat down to medium-low, and cook for 3-4 minutes per side or until well browned and the desired internal temperature is achieved.

Remove the salmon from the pan and serve with rice.

Pro tip: “Reduce the sodium by swapping out the salt with lemon zest and/or lemon or lime juice,” says Janet Brancato, registered dietitian nutritionist of Nutopia in Glen Rock. “To reduce the fat, bake or air fry the fish. Serve with fiber-rich vegetables, brown rice or quinoa for a gluten free option.”

Do you have any healthful recipes you’d like to share? Tell us about them on Instagram @bergenmagnj.