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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.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.


  • Joanne Rubin Gruskin
    7 years ago

    I’ve been actively trying to connect my migraines to food triggers for what seems like forever. For the past few months, I’ve been working on a cookbook about using the same ingredients when cooking for your family and your pets ( and keeping up my blog ( When I cook with only dog safe ingredients, I don’t get migraines. All the foods that are on the doggie no no list are also on the list of migraine triggers. Check out my posts–they may help.

  • Grace Farnsworth Graybill
    8 years ago

    Tried it tonight. Yummy! 🙂

  • Noimee Sahim Manning
    8 years ago

    I’m going to try this sometimes , look yummyyyy.

  • Afzaal Ahmad
    8 years ago

    you now raidz ahay sahim

  • Kristen Fitzgerald
    8 years ago

    Migraine friendly recipes is a great great idea! TY for sharing! Will def try it. Just be careful with the salad dressing if you serve with salad (so many have MSG even if it doesn’t list it on the ingredient label – it could say sodium caseinate, hydrolyzed soy protein, even “natural favors”!)

  • Anita Maher-Lewis
    8 years ago

    great point. also any spices or seasoning mixes you get at the store can be the same way

  • Ellen Schnakenberg
    8 years ago

    Thanks for posting this Teri! I can hardly wait to try it. Yummmmm!

  • Teri Robert
    8 years ago

    You’re welcome, Ellen! Let me know how it goes when you try it.

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