10 Dinner Recipes for a Fatty Liver Diet

Dinner is the last meal of the day. For people with metabolic dysfunction-associated steatotic liver disease (MASLD), which used to be called non-alcoholic fatty liver disease (NAFLD), dinner is a great chance to nourish your body. You want a meal that is light but still satisfying. It should not put extra stress on your liver. The ten dinner recipes here are all designed to be delicious and healthy. They follow the Mediterranean diet principles that doctors recommend for fatty liver disease. This means they focus on lean proteins, whole grains, and a variety of colorful vegetables. All of these recipes come from the trusted collection of the American Liver Foundation.

1. Baked Lemon Herb Chicken

This simple dish is full of flavor. It uses a lean chicken breast, which is a great source of protein. It is baked with lemon and herbs. The sweet potatoes on the side give you complex carbohydrates and fiber. The broccoli is packed with vitamins and antioxidants. Everything cooks in one pan, which makes it perfect for a weeknight dinner.

Ingredients:

• 4 ounces skinless chicken breast
• 1 tablespoon lemon juice
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 cup broccoli florets
• 1/2 cup sweet potato, peeled and cubed

Instructions:

1. Preheat your oven to 375°F.
2. Place the chicken breast in a baking dish. Brush it with the lemon juice and sprinkle it with the dried thyme and rosemary.
3. Add the cubed sweet potatoes to the same baking dish, arranging them around the chicken.
4. Put the dish in the oven and bake for 30 to 35 minutes. The chicken is done when it is cooked through and reaches an internal temperature of 165°F.
5. While the chicken and sweet potatoes are cooking, steam the broccoli until it is tender. You can do this on the stovetop or in the microwave.
6. Take the baking dish out of the oven and let it cool slightly. Serve the chicken and sweet potatoes with the steamed broccoli on the side.

Nutrition:

• Servings per Recipe: 1
• Serving Size: 1 chicken breast with sides
• Calories: 350
• Total Fat: 5g
• Saturated Fat: 1g
• Sodium: 60mg
• Total Carbohydrate: 40g
• Dietary Fiber: 7g
• Sugars: 7g
• Protein: 30g

2. Brown Rice and Salmon Bowl

This recipe is a perfect example of a balanced, liver-friendly meal. Salmon is rich in omega-3 fatty acids. These healthy fats have anti-inflammatory properties and can help reduce the amount of fat in your liver. Brown rice is a whole grain that gives you fiber and energy that lasts. The carrots and shiitake mushrooms add a variety of vitamins, minerals, and antioxidants.

Ingredients:

• 1/4 cup olive oil
• 3 scallions, white and green parts separated and sliced thin
• 2 teaspoons grated fresh ginger, divided
• 1/3 cup distilled white vinegar
• Salt-free seasoning to taste
• 1 English cucumber
• 1 3/4 cups short-grain brown rice
• 1 pound carrots, peeled and sliced
• 1 pound shiitake mushrooms
• 1 (1-pound) salmon fillet
• 2 teaspoons hoisin sauce, divided
• 1 tablespoon sesame seeds, toasted
• Sriracha to taste (optional)

Instructions:

1. Preheat your oven to 500°F.
2. In a large saucepan, heat 2 tablespoons of the olive oil over medium heat. Add the white parts of the scallions and 1 1/2 teaspoons of the grated ginger. Cook, stirring often, until they smell fragrant. Transfer this mixture to a small bowl and set it aside.
3. Bring 6 cups of water to a boil in the same saucepan.
4. While the water heats, make a pickling liquid. In a medium bowl, whisk together the vinegar, 3/4 teaspoon of salt-free seasoning, and the remaining 1/2 teaspoon of ginger. Add the cucumber and stir to coat it. Set this aside.
5. Once the water is boiling, add the rice and 1 teaspoon of salt. Reduce the heat, cover, and let it simmer until the rice is tender, about 30 minutes. Drain any excess water and set the rice aside.
6. While the rice cooks, prepare the vegetables. On a large baking sheet, toss the sliced carrots with 1 tablespoon of oil and 1/2 teaspoon of salt-free seasoning. Spread them in an even layer on one half of the sheet. Toss the shiitake mushrooms with 2 tablespoons of water, the remaining 1 tablespoon of oil, and the remaining 1/2 teaspoon of salt-free seasoning. Spread them in an even layer on the other half of the sheet.
7. Roast the vegetables for about 10 minutes, until they are just starting to soften and brown.
8. While the vegetables roast, prepare the salmon. Cut the salmon fillet in half lengthwise, then cut each half crosswise to make 4 equal pieces. Make 2 shallow cuts on the skin side of each piece. Be careful not to cut into the flesh. Brush the flesh side of each piece with 1/2 teaspoon of hoisin sauce.
9. Reduce the oven temperature to 275°F and remove the baking sheet. Push the vegetables to the sides to clear a space in the middle of the sheet. Carefully place the salmon pieces in the clearing, skin-side down.
10. Return the sheet to the oven and roast for another 10 to 12 minutes. The salmon is done when the center is still slightly translucent for medium-rare, or you can cook it longer to your liking. It should register 125°F for medium-rare.
11. Measure out 1/4 cup of the liquid from the cucumber bowl and add it to the bowl with the cooked scallion mixture. Whisk in the remaining 2 teaspoons of hoisin sauce. Stir 2 tablespoons of this dressing into the cooked rice.
12. To serve, spoon the rice into 4 wide bowls. Place a piece of salmon on top of the rice. Arrange the carrots, mushrooms, and pickled cucumbers in piles around the salmon. Drizzle the salmon and vegetables with the remaining dressing. Sprinkle with toasted sesame seeds and the sliced green parts of the scallions. Serve with sriracha on the side if you like.

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1 bowl
• Calories: 456
• Total Fat: 23g
• Saturated Fat: 3g
• Sodium: 220mg
• Total Carbohydrate: 46g
• Dietary Fiber: 6g
• Sugars: 7g
• Protein: 21g

3. Grilled Chicken with Salsa Verde and Veggies

This is a great way to enjoy the smoky flavor of grilled chicken while still eating a liver-friendly meal. The salsa verde adds a zesty, herby kick without extra fat or sodium. The grilled zucchini and tomatoes give you a healthy dose of vitamins and minerals.

Ingredients:

• 1 pound chicken breast
• 1/2 cup salsa verde (you can buy this or make your own low-sodium version)
• 1 tablespoon olive oil
• 1 cup sliced zucchini
• 1/2 cup sliced tomatoes
• Salt-free seasoning to taste

Instructions:

1. Preheat your grill to medium-high heat.
2. Brush the chicken breasts with the olive oil and sprinkle them with a little salt-free seasoning.
3. Make a small “boat” out of aluminum foil. Place the sliced zucchini and tomatoes inside the foil boat.
4. Place the chicken directly on the grill grates. Put the foil boat with the vegetables on the grill next to the chicken.
5. Grill the chicken for 6 to 8 minutes per side. It is done when it is cooked through and reaches an internal temperature of 165°F.
6. Take the chicken and the vegetables off the grill.
7. Serve the grilled chicken with the vegetables and a generous spoonful of salsa verde on top.

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1 piece of chicken with 1/4 cup salsa
• Calories: 230
• Total Fat: 7g
• Saturated Fat: 1g
• Sodium: 60mg
• Total Carbohydrate: 7g
• Dietary Fiber: 2g
• Sugars: 2g
• Protein: 34g

4. Lemon Garlic Pasta

This simple pasta dish is light and refreshing. It uses whole wheat pasta, which has more fiber. It is flavored with fresh lemon and garlic. The olive oil adds healthy monounsaturated fats, and the parsley gives it a fresh taste.

Ingredients:

• 2 ounces whole wheat pasta (like spaghetti or penne)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 lemon, zested and juiced
• 1/4 cup chopped fresh parsley (optional, for garnish)
• Freshly ground black pepper or Italian seasoning to taste

Instructions:

1. Bring a pot of water to a boil. Cook the whole wheat pasta according to the directions on the package until it is al dente (tender but still firm). Drain the pasta and set it aside.
2. While the pasta cooks, heat the olive oil in a small pan over medium heat.
3. Add the minced garlic and cook for about 1 minute until it smells fragrant. Do not let it burn.
4. Add the cooked pasta to the pan with the garlic oil. Toss it to coat evenly.
5. Stir in the lemon zest and lemon juice.
6. Add a little black pepper or Italian seasoning to taste. If you are using it, sprinkle the fresh parsley on top before serving.

Nutrition:

• Servings per Recipe: 1
• Serving Size: 1 bowl
• Calories: 200
• Total Fat: 6g
• Saturated Fat: 1g
• Sodium: 0mg
• Total Carbohydrate: 26g
• Dietary Fiber: 3g
• Sugars: 3.5g
• Protein: 4g

5. Mediterranean Baked Cod with Vegetables

Cod is a lean, white fish. It is a good source of protein and some omega-3 fatty acids. This recipe bakes the cod with cherry tomatoes and zucchini. Everything is flavored with lemon, oregano, and olive oil. It is a simple and tasty one-pan meal, perfect for a weeknight.

Ingredients:

• 1 pound cod fillets
• 1 cup cherry tomatoes
• 1 cup sliced zucchini
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Black pepper to taste

Instructions:

1. Preheat your oven to 375°F.
2. Arrange the cod fillets, cherry tomatoes, and sliced zucchini on a baking sheet.
3. Drizzle everything with the olive oil and lemon juice.
4. Sprinkle the dried oregano and a little black pepper over the fish and vegetables.
5. Bake for 20 to 25 minutes. The fish is done when it is opaque and flakes easily with a fork.
6. Remove from the oven and serve.

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1 piece of cod with about 1 cup of vegetables
• Calories: 220
• Total Fat: 8g
• Saturated Fat: 1g
• Sodium: 70mg
• Total Carbohydrate: 15g
• Dietary Fiber: 4g
• Sugars: 6g
• Protein: 25g

6. Mexican Style Spaghetti Squash

Spaghetti squash is a great low-carb alternative to pasta. It is also a good source of vitamins. This recipe mixes the squash “noodles” with a flavorful mix of black beans, corn, tomatoes, and spices. The avocado and cottage cheese (or feta) on top add creaminess, healthy fats, and protein.

Ingredients:

• 1 (2 1/2 to 3-pound) spaghetti squash
• 3 tablespoons extra-virgin olive oil
• Salt-free seasoning to taste
• 2 garlic cloves, minced
• 1/2 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup frozen corn
• 6 ounces cherry tomatoes
• 6 scallions, thinly sliced, white and green parts separated
• 1 jalapeño chile, stemmed, seeded, and minced
• 1 avocado, halved, pitted, and cut into 1/2-inch pieces
• 2 ounces cottage cheese or crumbled feta cheese

Instructions:

1. Preheat your oven to 375°F. Brush the sides and bottom of a baking dish with a little olive oil.
2. Cut the spaghetti squash in half lengthwise. Scoop out the seeds. Brush the cut sides with 1 tablespoon of the olive oil and season with salt-free seasoning.
3. Place the squash halves cut-side down in the prepared baking dish. Roast for 40 to 45 minutes, until the squash is just tender.
4. Flip the squash halves cut-side up and let them sit until they are cool enough to handle, about 20 minutes.
5. In a large bowl, combine the remaining 2 tablespoons of olive oil, the minced garlic, paprika, cumin, and 3/4 teaspoon of salt-free seasoning. Microwave this mixture for about 30 seconds, until it smells fragrant.
6. Stir the black beans, corn, cherry tomatoes, the white parts of the scallions, and the minced jalapeño into the bowl with the spice mixture.
7. Use a fork to scrape the inside of the roasted squash. It will come out in strands that look like spaghetti. Add these strands to the bowl with the bean mixture and toss to combine.
8. You can put the mixture back into the squash shells, or put it in a clean baking dish. Cover tightly with aluminum foil and bake for another 20 to 25 minutes, until everything is heated through.
9. Remove the dish from the oven. Before serving, sprinkle the top with the diced avocado, the crumbled cheese, and the sliced green parts of the scallions.

Nutrition:

• Servings per Recipe: 4
• Serving Size: about 1 cup
• Calories: 220
• Total Fat: 14g
• Saturated Fat: 2g
• Sodium: 120mg
• Total Carbohydrate: 20g
• Dietary Fiber: 7g
• Sugars: 5g
• Protein: 7g

7. Simple, Low-Fat Hamburger with Side Salad

This is a healthier version of a classic American meal. It uses lean ground turkey or beef and a whole wheat bun. The side salad is a great way to get more vegetables. The light lemon-Dijon vinaigrette adds flavor without a lot of fat.

Ingredients:
For the Burgers:

• 1 pound lean ground turkey (or lean ground beef, at least 93% lean)
• 1 tablespoon minced garlic
• 1 teaspoon black pepper
• 4 whole wheat hamburger buns (look for low-sodium or no-sodium versions)
• 1 cup shredded lettuce
• 1 medium tomato, sliced
• 1/4 cup sliced red onion
• 1 tablespoon Dijon mustard (optional)

For the Side Salad:

• 2 cups mixed salad greens (like spinach, arugula, and romaine)
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced cucumbers
• 1/4 cup shredded carrots
• 1/4 cup sliced radishes (optional)
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1 teaspoon Dijon mustard
• Black pepper to taste

Instructions:

1. In a bowl, gently mix the ground turkey with the minced garlic and black pepper. Be careful not to overmix. Divide the mixture into 4 equal parts and shape them into patties.
2. Preheat a grill or a skillet over medium heat. Cook the patties for about 5 to 7 minutes on each side. They are done when they reach an internal temperature of 165°F.
3. While the patties cook, make the side salad. In a bowl, combine the salad greens, cherry tomatoes, cucumbers, shredded carrots, and radishes.
4. In a very small bowl, make the salad dressing by whisking together the lemon juice, olive oil, and 1 teaspoon of Dijon mustard. Add a little black pepper.
5. To serve the burgers, place each patty on a whole wheat bun. Top with shredded lettuce, tomato slices, and red onion. You can spread a little Dijon mustard on the top bun if you like.
6. Drizzle the dressing over the side salad and toss gently. Serve the salad alongside the burger.

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1 hamburger and about 1 cup of side salad
• Calories: 350
• Total Fat: 10g
• Saturated Fat: 1g
• Sodium: 80mg
• Total Carbohydrates: 40g
• Dietary Fiber: 8g
• Sugars: 10g
• Protein: 28g

8. Skillet Turkey Meatballs and Lemon Brown Rice

This one-skillet meal is quick and easy. The turkey meatballs are a great source of lean protein. The brown rice gives you fiber and complex carbohydrates. The lemon and parsley add a fresh, bright flavor to the whole dish.

Ingredients:

• 2 slices whole wheat sandwich bread, torn into 1-inch pieces
• 1 1/4 pounds ground turkey
• 6 scallions, white and green parts separated and sliced thin
• 1 large egg
• 3 tablespoons chopped fresh parsley
• 1 tablespoon grated lemon zest, plus 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 1/2 cups brown (or wild) rice
• 1/2 cup water
• 3 garlic cloves, minced
• 3 1/4 cups low-sodium chicken broth
• 1 ounce Parmesan cheese, grated (about 1/2 cup, optional)
• Salt-free seasoning to taste

Instructions:

1. First, make fresh breadcrumbs. Put the torn bread pieces in a food processor and pulse until they become fine crumbs.
2. In a large bowl, combine the breadcrumbs, ground turkey, 2 tablespoons of the sliced scallion greens, the egg, 2 tablespoons of the parsley, 1 1/2 teaspoons of the lemon zest, and 1/2 teaspoon of salt-free seasoning. Mix gently until everything is just combined.
3. Shape the mixture into about 20 small meatballs. Place them on a plate and put them in the refrigerator for 15 minutes. This helps them hold their shape.
4. In a large skillet, heat the olive oil over medium-high heat. Add the meatballs and cook them, turning them occasionally, until they are browned on all sides. They do not need to be cooked through yet. Remove the meatballs from the skillet and set them aside. Drain any excess fat from the pan.
5. Return the skillet to the heat. Add the water and the brown rice. Cook for about 5 minutes, stirring frequently.
6. Add the sliced white parts of the scallions, the minced garlic, and another 1/2 teaspoon of salt-free seasoning. Let it simmer for 2 minutes.
7. Pour in the chicken broth, the lemon juice, and the remaining lemon zest. Stir to combine and bring the mixture to a boil.
8. Gently return the meatballs to the skillet, nestling them into the rice. Cover the skillet, reduce the heat to low, and let it simmer until the rice is soft and the meatballs are cooked through. This will take about 20 to 25 minutes.
9. Before serving, add a light sprinkle of Parmesan cheese if desired and remove from heat. Garnish with the remaining chopped parsley.

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1 bowl
• Calories: 363
• Total Fat: 15g
• Saturated Fat: 4g
• Sodium: 621mg
• Total Carbohydrate: 36g
• Dietary Fiber: 4g
• Sugars: 2g
• Protein: 24g

9. Spicy Shrimp with Cauliflower Rice

This low-carb dish is a great way to enjoy shrimp. The cauliflower rice is a healthy and tasty swap for white rice. The bell peppers add color and vitamins. The chili powder and paprika give the shrimp a little spicy kick.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 tablespoon chili powder
• 1 teaspoon smoked paprika
• 1 cup cauliflower rice
• 1 cup chopped bell peppers (any color)
• 1 tablespoon lime juice

Instructions:

1. Heat the olive oil in a pan over medium heat.
2. Add the shrimp to the pan and sprinkle them with the chili powder and smoked paprika. Cook the shrimp until they are pink and cooked through, about 3 to 4 minutes.
3. While the shrimp cook, prepare the cauliflower rice. You can cook it according to the package directions, usually by sautéing it in a little oil for a few minutes until tender.
4. In the same pan you used for the shrimp, sauté the chopped bell peppers until they are tender.
5. To serve, place a portion of cauliflower rice on a plate. Top with the spicy shrimp and the sautéed bell peppers. Drizzle with the fresh lime juice.

Nutrition:

• Servings per Recipe: 4
• Serving Size: 1/4 of the shrimp with 1 cup of cauliflower rice
• Calories: 220
• Total Fat: 8g
• Saturated Fat: 1g
• Sodium: 150mg
• Total Carbohydrate: 20g
• Dietary Fiber: 6g
• Sugars: 6g
• Protein: 20g

10. Spinach and Feta Stuffed Chicken Breast

This dish looks fancy but is actually easy to make. A chicken breast is stuffed with a tasty mix of spinach and feta cheese, then baked until golden. It is a great way to get a serving of leafy greens. The feta adds a salty, savory flavor.

Ingredients:

• 1 large chicken breast (about 6 ounces)
• 1/2 cup fresh spinach
• 1/4 cup crumbled low-fat feta cheese
• 1 teaspoon olive oil

Instructions:

1. Preheat your oven to 375°F. Line a small baking sheet with parchment paper or foil.
2. To make a pocket in the chicken breast, lay it flat on a cutting board. Use a sharp knife to carefully cut a slit into the side of the breast. Cut almost all the way through, but not completely, so you can open it like a book.
3. Stuff the pocket you created with the fresh spinach and the crumbled feta cheese. Press the chicken breast gently to close it.
4. Brush the outside of the stuffed chicken breast with the olive oil.
5. Place the chicken on the prepared baking sheet. Bake for 30 to 35 minutes. The chicken is done when it is cooked through and reaches an internal temperature of 165°F.
6. Let the chicken rest for a few minutes before serving. It is great with a side of your favorite steamed vegetables.

Nutrition:

• Servings per Recipe: 1
• Serving Size: 1 stuffed chicken breast
• Calories: 280
• Total Fat: 9g
• Saturated Fat: 3g
• Sodium: 300mg
• Total Carbohydrate: 2g
• Dietary Fiber: 1g
• Sugars: 1g
• Protein: 45g