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Grilled Fish with Simple Arugula Salad Is High Protein, Low Carb, and Full of Flavor

Nutritional Info

429 calories
14 grams
3 grams
41 grams
21 grams

Note: These values represent one serving out of two.

Seafood is a summer staple, chock full of lean protein. And low-fat options like cod, flounder, and sole are great options for those who enjoy seafood as well as those who don’t love fish.

“White fish in the summer is always a fan favorite, it’s got a neutral flavor and it’s loaded with protein,” says Vanessa Rissetto, registered dietitian and CEO of Culina Health.

Here, Rissetto shares one of Tonal Coach Tanysha Renee’s favorite dishes: A super simple grilled fish seasoned with Old Bay.

Coach Tanysha Renee with grilled fish and arugula salad

“Because white fish is so delicate, grilling it on an actual grill can be challenging, so cooking on a grill pan is a great way to go,” Rissetto says. You can use any whitefish in this recipe, but we like cod. Just note that you may need to adjust cooking time based on the thickness of the fish.

The fish is paired with an equally simple arugula salad topped with homemade dressing that comes together in a flash–without the junk and additives you find in store-bought dressing. The recipe below allows you to make a big batch of dressing that you can use throughout the week.

“The arugula salad, which is peppery and flavorful, is always a great complement to the fish. Arugula also is known to act as a natural diuretic, so it’s helpful if you’re feeling bloated,” Rissetto adds.

Don’t have arugula? You can easily sub in spinach, spring mix, or other lettuces.

You’re less than 20 minutes away from a delicious, nutritious meal!

Grilled Fish With Arugula Salad

Prep Time
10 mins
Cook Time
10 mins


Grilled Fish

Simple Arugula Salad

Balsamic Dressing
Note: Dressing makes about 8 servings. Store it in an airtight container and it will last about a week in the fridge. It may separate, but that’s ok! Just shake it up before using.


Grilled Fish:

Pat fish dry with paper towels, this will help prevent it from sticking to the pan.

Dip a basting brush or a paper towel into oil and coat the grill pan. 

Heat pan over medium-high heat.

Brush one side of the fish filets with olive oil.

Sprinkle with salt and pepper, Old Bay, and paprika.

Place the filets on the pan or grill with the seasoned side down.

Brush the second side with olive oil and sprinkle with additional seasonings.

Cook the filets for about 3-5 minutes, depending on the thickness of the fish. Use a wide spatula to turn the filets over and cook for an additional 3-5 minutes.

You’ll know the fish is cooked when it flakes easily. You can also use a thermometer to check that the internal temperature hits 140 degrees.

Remove from heat and let the fish rest for 2 minutes.

Transfer the cooked filets to a plate. Sprinkle with chopped parsley (optional) and drizzle with lemon juice.

Simple Arugula Salad

Whisk together dressing ingredients: olive oil, mustard, balsamic vinegar, salt and pepper.

Combine salad ingredients and top with 2 tablespoons of dressing. Split salad between two plates and serve alongside dish.

Keep the remainder of the dressing in the refrigerator for future use.