Best Fish Recipes to Reduce Psoriasis Symptoms Naturally

Eating foods rich in Omega-3 fatty acids has been shown to be an effective treatment for psoriasis.

Fish is a good source of Omega-3 fatty acids and can have a positive effect on skin inflammation due to its anti-inflammatory properties.

Consider the following fish recipes to help reduce redness and scaling from psoriasis.

Best Fish Recipes to Cure Psoriasis Symptoms Naturally

Simple Crispy Salmon

(serves 4)


  • 4 fresh salmon fillets (about 6 ounces each)
  • 1 tablespoon olive oil
  • Salt to taste

How to Prepare:

For a crispy flesh side: Preheat oven to 400 degrees.

Set an oven-safe pan over medium-high heat.

While the pan heats, thoroughly dry salmon with paper towels and lightly coat with olive oil and a sprinkle of salt.

Place salmon in pan flesh side down and cook for 5 minutes or until it releases easily from the pan.

Flip salmon to skin side down and immediately transfer pan to the oven.

Bake 5–10 minutes until cooked.

For a crispy skin: Heat pan over medium-high heat.

Dry salmon with paper towels and coat with olive oil and salt. Lower heat to medium-low.

Place salmon skin-side down in the pan and continuously push down on fillets with a spatula for several minutes to keep skin in contact with the pan.

(For multiple fillets, push down using a metal pot lid smaller than the skillet.)

After the first few minutes, push down occasionally until skin is browned and crispy, about six minutes.

Flip salmon to flesh side down and cook another 1–2 minutes.

Tartare Sauce


  • 4 tablespoons mayonnaise
  • Juice of ½ lemon
  • 2 scallions (spring onions)
  • 2 teaspoons chives
  • 2 teaspoons fresh dill
  • 2 teaspoons parsley
  • 1 teaspoon capers
  • ¼ teaspoon Dijon mustard

How to Prepare:

Finely chop the herbs, spring onions, and capers, then combine with the mayonnaise, mustard, and lemon juice.

Allow the flavors to combine before serving, preferably for at least an hour. Store in refrigerator for up to 2 days.

Parisian Fish

(serves 4)


  • 4 fish fillets, such as rainbow trout (6–8 ounces each)
  • 3 shallots
  • 2 teaspoons capers, drained
  • 3 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon grated lemon zest
  • Chives or parsley (optional)

How to Prepare:

Preheat oven to 425 degrees.

Finely chop the shallots, then combine with the capers, mayonnaise, mustard, olive oil, lemon juice, zest, and pepper.

Place the fish fillets skin side down in a shallow baking dish.

Spread the sauce over the top of each fillet, then bake 10–15 minutes until the fish flakes easily with a fork.

Serve garnished with finely chopped chives or parsley

Ginger Lime Fish Parcels

(serves 4)


  • 4 fish portions (about 6 oz. each of salmon or any flaky
    white fish)
  • 2-inch piece of fresh ginger, thinly sliced
  • Zest and juice of 1–2 limes
  • 3 scallions/spring onions, sliced
  • 1 tablespoon olive oil
  • ½ teaspoon salt

How to Prepare:

Preheat oven to 400 degrees. Place each piece of fish on a large square of parchment paper.

Brush fish lightly with oil, then top with lime zest, ginger, scallions, and a sprinkle of salt.

Bring edges of parchment paper together and fold over several times to close into a parcel.

Bake for 12–16 minutes, depending on the thickness of the fish.

When cooked through, remove fish from the parcel, discard ginger pieces, and squeeze over the lime juice.

Peruvian Ceviche

(serves 2-4)


  • 1 pound very fresh white fish (such as halibut), skin removed
  • ½ cup freshly squeezed lime juice
  • 1/4 red onion, sliced
  • 1 tablespoon chopped fresh cilantro or parsley
  • 1 teaspoon salt

How to Prepare:

Using a large, very sharp knife, slice the fish into 1½-inch cubes.

Place cubes in a bowl of chilled water.

Finely slice the red onions and rinse to remove the bitterness.

Drain the fish and combine with lime juice, cilantro, and salt.

Place the onions on top, then cover and refrigerate 30 minutes before serving.

Pan-Fried Rainbow Trout with Greek Herb Sauce

(serves 2)


  • 2–4 rainbow trout fillets
  • 1/2 cup olive oil
  • 2–3 tablespoons lemon juice
  • 1/4 cup fresh oregano, chopped
  • ¼ cup fresh parsley, chopped
  • 1 clove garlic, pressed
  • ½ teaspoon salt

How to Prepare:

To prevent sticking, rest the fish at room temperature between layers of paper towel for 20 minutes before cooking.

To prepare the sauce, blend olive oil, lemon juice, garlic, and salt.

When ready to cook the fish, heat olive oil in a large pan over medium-high heat.

Place trout in the pan, skin side down.

Cook until skin is crisp and releases from the pan, approximately 3–4 minutes.

Flip fish and finish cooking, 1–2 minutes longer.

Serve with herb sauce.

Sardine Salad

(serves 1)


  • 1 can sardines in water, drained
  • 1 scallion, finely chopped (or shallot or red onion)
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1 tablespoon chopped fresh parsley or chives
  • 1 teaspoon capers
  • Bib lettuce

How to Prepare:

Drain and lightly mash the sardines.

Combine sardines with remaining ingredients and serve in lettuce cups.

Wild Salmon, Kale, and Shiitake Mushroom Green Curry

(serves 2-4)


  • 1 Tbsp extra-virgin olive oil
  • 4 Tbsp curry paste (see recipe below)
  • 4 scallions, chopped, white parts only (reserve green tops for curry paste)
  • ½ cup sliced shiitake mushrooms
  • ½ can coconut milk
  • 8 oz. wild-caught salmon, cut into 2 portions
  • 4 cups coarsely chopped fresh kale
  • Lime wedges and fresh basil leaves, for serving

Ingredients for the curry paste:

  • 4 cloves garlic, coarsely chopped
  • Reserved green tops of scallions, chopped
  • 2 Tbsp minced fresh ginger
  • 2 Tbsp chopped fresh lemongrass
  • ¼ cup Thai basil or regular basil
  • ¼ cup cilantro leaves
  • Zest and juice of one lime
  • 2 Tbsp water, if needed, to blend
  • ½ tsp freshly ground black pepper
  • Sea salt to taste

How to Prepare:

Blend all of the curry paste ingredients in a blender until smooth, stirring occasionally.

Reserve half of the paste for future use (refrigerate if you are planning to use it in the next few days, or freeze if you will use it within the next couple of months).

Heat the olive oil in a medium saucepan over medium-high heat and add the curry paste, about 4 tablespoons; stir until fragrant.

Add the scallions and shiitake mushrooms, and sauté until they begin to soften.

Stir in the coconut milk and then slide in the salmon pieces.

Cover and simmer for 3–5 minutes, until salmon is nearly cooked.

Top with kale, cover, and continue to simmer for another 2–3 minutes, until kale is wilted and salmon is just cooked through.

Remove the salmon to serving plates.

Give the sauce a stir and pour over the salmon.

Serve with lime wedges and fresh basil leaves.