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Fish recipes for weight loss for women over 50

  • Writer: Janice Tracey
    Janice Tracey
  • Jul 4
  • 3 min read
two pictures.  one of plain white cod, the other or breaded cod

2 delicious fish recipes for women 50+ including calorie and protein content.


So I was reviewing a food diary for a weight loss client who wrote: Cod, mixed vegetables, small potato.


All fine… until I noticed she'd written 10g protein for her cod. 🤔


That raised a red flag. A decent piece of cod usually gives you around 20g protein. So we had a chat in clinic about fish portions, nutrition labels, and how much protein is really in some of the processed fish we find in supermarket freezers.


This client doesn’t even like fish much but is dipping her toe in, so when I suggested cod, she chose a version that proudly stated “made with 100% cod fillet”.


🧠 This Cod vs Breaded Fish Lesson Was Eye-Opening (Even for Me!)


Yes, we know processed food is often not the best choice. But I was genuinely surprised by the ingredient list and nutrition stats on this popular product:👉 Birds Eye Breaded Cod Fillet. PS other similar brands are most likely the same. The key is to read your label or better still check out the recipe below.


It turns out, it contains only 51% fish. Yes, that 51% is fillet—not scraps—but you’re still paying for a product that’s just over half fish.


The rest is:

  • Breadcrumbs

  • Wheat flour

  • Rapeseed oil

  • Starch

  • Sugar

  • Flavourings


So... is breaded fish healthy? Let's break it down.


📊 Cod Fillet vs Breaded Fish – Nutritional Comparison (per 100g)


Plain Cod Fillet

Breaded Fish Fillet

Fish content

100%

51%

Calories

82 kcal

199 kcal

Protein

18g

12g

Carbs

0g

21g

– of which sugars

0g

0.7g

Fat

0.6g

7.3g

– of which saturates

0.1g

0.8g

Fibre

0g

0.8g

Salt

0.1g

0.85


✅ If you’re watching calories, fat, blood sugar, or trying to eat more protein, there’s a clear winner.


🎯 Why This Matters for Women Over 50


After 50, your needs change. You need more protein to maintain muscle and support bone health, but often with fewer calories.


Breaded fish might seem like an easy win, but it gives you less protein, more fat, and is classed as an ultra-processed food—something we often want to reduce for brain health and energy levels.


Here's a few recipes you can try if you want to make a healthier cod choice. Works well with hake also.


2 Delicious Fish Recipes


🐟 Easy Homemade Breaded Cod (That’s Actually Healthy)


Home made cod in breadcrumbs on a black background with potatoes, tomatoes and lemon
Home made breaded cod

Love the crunch? You can still have it—with far better ingredients and more protein.


Homemade Breaded Cod Recipe (Serves 2)


Ingredients:

  • 2 cod fillets (approx. 120g each)

  • 1 egg, beaten

  • 40g porridge oats or wholemeal breadcrumbs

  • 1 tsp dried herbs (optional)

  • 1 tsp olive oil

  • Salt and pepper


Instructions:

  1. Preheat oven to 200°C (fan 180°C).

  2. Blitz oats (or use breadcrumbs).

  3. Dip cod in egg, then into crumb mix.

  4. Place on a tray, drizzle lightly with oil.

  5. Bake for 20–25 mins, until golden and cooked through.


Per serving:⭐️ Calories: ~210 kcal⭐️ Protein: ~23g

Top tip: Add lemon zest, smoked paprika or parmesan to the coating for a flavour boost.


🍅 Mediterranean-Style Fish Casserole


Black ceramic bowl with cod stew and parsley
Fish Casserole

If breaded fish isn't your thing, try this simple one-pot fish dinner—great for meal prep, and bursting with anti-inflammatory goodness.


Easy Fish Casserole Recipe (Serves 2)


Ingredients:

  • 2 cod fillets (120g each)

  • 1 tbsp olive oil

  • 1 small onion, chopped

  • 1 garlic clove, crushed

  • 1 red pepper, chopped

  • 400g tin chopped tomatoes

  • 50g black olives (optional)

  • 1 tsp dried oregano

  • Salt and pepper

  • Fresh parsley or basil


Instructions:

  1. Sauté onion, garlic and pepper in oil for 5 minutes.

  2. Add tomatoes, oregano, olives, salt and pepper. Simmer 10 minutes.

  3. Add cod fillets. Cover and simmer 8–10 mins until just cooked.

  4. Top with fresh herbs and serve with steamed greens or new potatoes.


Per serving:⭐️ Calories: ~230 kcal⭐️ Protein: ~26g

This is the kind of high-protein, low-fat meal that supports weight loss after 50, without feeling like a diet.


💬 Final Thoughts: What’s Really in Your Fish?


If you're trying to:

  • Build lean muscle

  • Support bone density

  • Maintain a healthy weight

  • Eat for better energy and brain health...then it’s worth paying attention to the source and quality of your protein.


Fish is fantastic—but you deserve the real thing, not a breadcrumb-heavy version with mystery oils and fillers.

Small swaps, big difference.


📌 Save this blog or share it with someone who’s always wondered if fish fingers count as real fish.


Got questions about your protein intake, meal ideas, or navigating food labels?

I’d love to help you feel your best in the second half of life. Why not book in for a free Discovery Call and see how I can help.





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