6 Best Low-Calorie Sauces For Fish

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Best Low-Calorie Sauces For Fish

Fish dishes are celebrated for their delicate flavors and versatility in various culinary traditions. One key element that can elevate the taste of fish to new heights is the addition of sauces. Sauces play a vital role in enhancing the flavor profile of fish, adding depth, complexity, and an irresistible burst of taste. They can transform a simple fish dish into a culinary masterpiece, tantalizing the taste buds and delighting the senses.

However, as you become more health-conscious and prioritize your dietary goals, the need for low-calorie options becomes increasingly essential. This is where the concept of low-calorie sauces comes into play. Luckily, there are sauces that offer a healthier alternative, allowing you to enjoy the enhanced taste of fish dishes without compromising nutrition or straying from your dietary goals.

In this article, we will explore a selection of the best low-calorie sauces for fish. From tangy lemon-based sauces to creamy options and herb-infused delights, let’s uncover a range of delectable sauces that enhance the taste of fish without the excessive calories.

Benefits Of Low-Calorie Sauces For Fish

By embracing low-calorie sauces, you make a health-conscious choice and open culinary possibilities. These sauces allow you to enjoy fish dishes’ flavors, textures, and nutritional benefits without compromising taste or overall well-being. Here are some benefits of low-calorie sauces:

Health-Conscious Choice

Low-calorie sauces offer a significant advantage in a world where maintaining a balanced diet is a priority. You make a health-conscious choice by choosing these sauces for your fish dishes1.

These sauces are designed to reduce calorie intake, making them ideal if you are mindful of your overall health and weight management. They provide a way to enjoy flavorful fish dishes without the guilt or concern of excessive calories.

Nutritional Value

Low-calorie sauces are beneficial for calorie reduction and their nutritional value. Many of these sauces incorporate nutritious ingredients such as fresh herbs and citrus juices. Fresh herbs like parsley, dill, and chives provide essential vitamins, minerals, and antioxidants2.

Citrus juices like lemon and lime contribute to the sauces’ tanginess while providing vitamin C and other beneficial compounds. Additionally, citrus fruits are a wonderful source of B vitamins, potassium, phosphorus, magnesium, and copper, which your body needs to function effectively3,4. By choosing low-calorie sauces, you can enhance the nutritional profile of your fish dishes and support your overall well-being.

Flavor Without Sacrifice

One common misconception about low-calorie sauces is their compromise on taste. However, this couldn’t be further from the truth. Low-calorie sauces are carefully crafted to retain the delicious flavors that enhance the taste of fish dishes.

They are often infused with herbs, spices, and other aromatic ingredients to create a flavorful experience. Whether it’s a tangy lemon garlic sauce, a creamy and zesty option, or a herb-infused delight, low-calorie sauces offer many flavors that enhance fish’s natural taste without sacrificing your health goals. You can enjoy delectable fish dishes while staying true to your dietary preferences and maintaining a balanced lifestyle.

Best Low-Calorie Sauces For Fish

Discovering the perfect low-calorie sauces for fish allows you numerous opportunities to indulge in the rich flavors and textures that make fish dishes memorable while keeping your calorie intake in check.

Whether you prefer a zesty lemon-based sauce, a tangy vinegar creation, or a creamy and herbaceous blend, you’ll find something on the list below that satisfies your cravings.

1. Lemon Garlic Sauce

A typical sauce to serve with seafood is lemon garlic cream sauce. Usually, it’s loaded with cream and butter, but this healthy alternative is just as delicious. This easy lemon garlic sauce goes well with everything from salmon and cod to shrimp. It could be a mainstay in your kitchen if you enjoy seafood.

This easy lemon garlic sauce is a good dipping sauce for grilled salmon and roasted vegetables as well.

Ingredients: Lemon juice, minced garlic cloves, olive oil, milk, butter, garlic, apple cider vinegar, chicken stock, all-purpose flour, salt, pepper, and dried or fresh parsley.


  • In a saucepan over medium heat, melt the butter.
  • Add flour. To make a paste, quickly combine the flour and butter. While stirring, quickly heat this paste.
  • Combine milk and chicken stock, then add a small mixture to the pot. Add more water after the first addition, whisking until the liquid is well absorbed. Add water gradually until the sauce is uniformly thick and smooth.
  • The sauce should be whisked as you add finely minced garlic, apple cider vinegar, and spices. Over time, the sauce will get thicker. Add more seasoning and lemon juice to your taste preferences. You may add lemon zest if you like.

2. Tartar Sauce

Tartar sauce is suitable as salad dressing and works excellent with chicken, beef, pork and seafood.

The regular tartar sauce recipe contains calories and fat, so you can’t eat it guilt-free. The good news is that making homemade healthy tartar sauce without mayo is simple.

Ingredients: Low-fat Greek yogurt, capers, dill pickles or chives, lemon juice, shallot (or red onion), salt, and pepper.


  • Chop the capers, gherkins, shallot, lemon juice, salt, and pepper, and add them to a bowl with the low-fat Greek yogurt.
  • Combine thoroughly, then taste-test and adjust the seasoning.
  • Serve immediately, or chill the tartar sauce until ready to serve.

3. Sour Cream and Dijon Mustard Sauce

You wouldn’t believe how great this ingredient is with a limited preparation time. This sauce is perfect for white fish dishes.

Ingredients: Sour cream, Dijon mustard, lemon juice, olive oil, salt, pepper, and fresh herbs (optional).


  • Mix the sour cream, mustard, salt, pepper, fresh herbs, and lemon juice in a medium bowl. Adjust the amount of mustard according to your preference.
  • Cover and refrigerate until ready to serve.

4. Spicy Sauce

The majority of bottled spicy sauces are sodium-rich. You can create this dipping sauce recipe in the comfort of your home.

Ingredients: Fresh, hot chiles, chopped onion, minced garlic cloves, lemon juice, and pepper.


  • Over high heat, combine the chilies, onion, garlic, and 1/4 cup water in a saucepan. Continue stirring for two to three minutes. Reduce the heat to medium-high, add 1 3/4 cups of water, and simmer for 15 to 20 minutes or until the chilies are very soft.
  • Remove the mixture from the heat and allow it to cool to room temperature. The chili mixture should be added to a food processor and processed until smooth. Add more vinegar if needed.
  • Keep refrigerated. The sauce has a six-month shelf life if stored in the refrigerator.

5. Green Tomatoes Sauce

Aside from combining green tomatoes with salad, stews, and curries, you can create a dipping sauce. You can make this sauce spicy or not.

Ingredients: Fresh tomatoes, fresh cilantro, small red onion, lime juice, jalapeños, olive oil, salt, and pepper


  • Combine the first five ingredients in a pot. Add salt and pepper to taste.
  • Simmer for 30 minutes, then blend. Keep refrigerated.

6. Yogurt-Lime Sauce

Ingredients: Plain low-fat Greek yogurt, grated lemon zest, lemon juice, and fresh cilantro


  • Combine all ingredients in a small bowl.
  • Cover and refrigerate until ready to serve.

Wrap Up

Sauces play a vital role in enhancing the flavors of fish dishes, adding depth, complexity, and a burst of flavor. They offer versatility and the opportunity to explore a wide range of flavor profiles, ensuring that each fish dish becomes a unique culinary experience.

Opting for low-calorie sauces provides a health-conscious alternative, enabling you to enjoy the enhanced taste of fish dishes without compromising your nutrition or dietary goals. These sauces effectively reduce calorie intake, supporting weight management and overall well-being.

The benefits of low-calorie sauces extend beyond calorie reduction. They can be crafted using nutritious ingredients such as fresh herbs and citrus juices, providing essential vitamins and antioxidants that contribute to a balanced diet.

In embracing low-calorie sauces, you can savor delicious and flavorful fish dishes while staying true to your taste preferences and health objectives. Feel free to experiment with the suggested low-calorie sauce options, adjusting ingredients and flavors to suit your individual preferences and dietary needs.

So, let your culinary creativity soar as you explore the world of low-calorie sauces for fish. Elevate your dishes, maintain a balanced diet, and relish the flavors that enhance the natural taste of fish. Enjoy the journey and discover the perfect combinations of low-calorie sauces to make your fish dishes truly extraordinary.


1 Ellison, B., Lusk, J.L. & Davis, D. Looking at the label and beyond: the effects of calorie labels, health consciousness, and demographics on caloric intake in restaurants. Int J Behav Nutr Phys Act 10, 21 (2013). https://doi.org/10.1186/1479-5868-10-21

2 Jiang TA. Health Benefits of Culinary Herbs and Spices. J AOAC Int. 2019 Mar 1;102(2):395-411. doi: 10.5740/jaoacint.18-0418. Epub 2019 Jan 16. PMID: 30651162.

3 Lv X, Zhao S, Ning Z, Zeng H, Shu Y, Tao O, Xiao C, Lu C, Liu Y. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015 Dec 24;9:68. doi: 10.1186/s13065-015-0145-9. PMID: 26705419; PMCID: PMC4690266.

4 The Powerful Health Benefits of Citrus Fruits | The Whole U. (2022, May 23). The Powerful Health Benefits of Citrus Fruits | the Whole U. https://thewholeu.uw.edu/2022/05/23/citrus/


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