Migraine Friendly Recipes: 15-Minute Fish Dinner

Looking for a meal that doesn’t trigger a Migraine or take a long time to prepare? Served with a salad and some fruit, this is a great light meal that is well balanced nutritionally and can be prepared in only about 15 minutes, start to finish.

Since it’s prepared in just one skillet, clean-up is quick too. Tilapia is a good choice for this recipe, and it doesn’t leave a fishy smell in the kitchen from cooking it.

Do you live far from the coast where grocery stores don’t offer much in the way of fresh fish? No problem. I buy bags of tilapia fillets at our local Sam’s Club. The fillets are individually vacuum sealed in plastic, so it’s easy to keep a bag in the freezer and get out just enough for a meal.


  • Fish fillets of your choice. White fish tends to work best — tilapia, perch, etc. (Salmon and tuna don’t work well and are potential trigger foods.)
  • Butter
  • Ground sage
  • Thyme
  • Paprika
  • Garlic powder (optional)


  • In a skillet on medium heat, melt just enough butter to cover the bottom.
  • Place fish fillets in a single layer in the skillet.
  • Sprinkle on seasonings to taste.
  • Cook three to five minutes on each side, depending on size of fillets, or until fish is lightly browned and flakes easily with a fork.


  • Cooked and peeled shrimp can be prepared the same way and are a great addition if shrimp isn’t a trigger for you.
  • Fish fillets can be stacked on a plate and warmed a bit in the microwave or set in a warm over to be kept hot when cooking more fish than will fit in the skillet in a single layer.
  • In some stores, you can find “seafood and poultry” seasoning in the spices section. This works very well in place of the sage and thyme.
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