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Fish in Bulk – 4 Quick & Easy Recipes
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Fish in Bulk – 4 Quick & Easy Recipes

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Home Meals Meal Prep Fish in Bulk – 4 Quick & Easy Recipes

Seafood plays an important role in having a balanced, healthy diet. It provides a host of vitamins and minerals, lean protein and healthy fats, such as omega-3 fatty acids.

In the following video I also answer some FAQs when it comes to purchasing, preparing, cooking and storing seafood, including the hot debate right now – wild vs farmed seafood.

Watch the video, then check out the full recipes below.

Here are four tips to consider when preparing seafood for meal prep:

  • Baking saves time and dishes, and is the easiest for meal prep.  Since seafood is lean, it cooks pretty fast.  Cooking fish is often times the absolute last thing I’ll cook during the meal prep process. It’s as simple as seasoning the fish, placing the fillets on a baking sheet/rack and then placing in the oven for a few minutes. Easy.
  • Marinating “drowns out” fishy flavor.  For those most sensitive to seafood odors/flavors, marinating the fish overnight or for at least 30 minutes, is a way to infuse the fish with more of the flavors that you want.  This is especially helpful for fatty fish like salmon. I recommend using citrus flavors and/or Greek yogurt.  The yogurt will help with flavor and lock in moisture.
  • DO NOT overcook the fish.  Often times the longer you cook fish, the “fishier” it becomes.  Plus, dried seafood is nearly as dreadful as struggle chicken.
  • Store in airtight container for no more than 3 days.  Cooked fish can safely be stored in your fridge for up to 3 days, maybe even 4 days.  But I highly recommend freezing any cooked fish that will not be eaten within 3 days.  For me, I freeze if I will not eat it within two days because I want the flavors of the fish to be as “fresh” as possible upon eating and reheating.  Defrost cooked fish in the fridge the night before you’re going to eat it.

 

Here are 4 easy and quick seafood recipes to cook in bulk!

 

HEALTHY SALMON RECIPES

When preparing salmon for meal prep, cook on high heat (around 420F/) for a shorter period of time, around 8 – 12 minutes.  You want the salmon pink and moist in the center, medium rare is the best.

 

Citrus Soy Salmon Fillet Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught salmon fillet(s)
  • Marinade:
    • juice from 1 medium orange (or lemon or lime juice)
    • 1 tablespoon low sodium soy sauce
    • 1/2 tablespoon Sriracha (or more if desired)
    • 1/2 tablespoon ginger
  • Garnish:
    • orange slices
    • fresh mint

Steps

  1. Set oven to 420F.
  2. In a bowl, mix together the ingredients for the marinade.
  3. Add the fish and marinade to a zip plastic bag with no air.  Marinate for at least 30 minutes or overnight.
  4. Place marinated fillets on a baking sheet or rack, then bake in the oven for 10 – 12 minutes.
  5. Garnish, divided into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

171 calories, 2g carbohydrates, 7g fat, 23g protein, 0g fiber, 2g sugar

 

Spicy Southwest Salmon Fillet Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught salmon fillet(s)
  • Seasonings Rub:
    • 1/2 tablespoon olive oil
    • 1 tablespoon smoked paprika
    • 2 teaspoons cumin
    • pinches of pepper
  • Garnish
    • fresh cilantro
    • red pepper
    • fresh lemon juice
    • Sea salt to taste

 

Steps

  1. Set oven to 420F.
  2. Pat the salmon fillet dry with a paper towel.
  3. Rub the salmon fillet in seasonings rub, then place the salmon on a baking sheet or rack.
  4. Bake in the oven for 10 – 12 minutes.
  5. Garnish, divide into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

176 calories, 0g carbohydrates, 9g fat, 23g protein, 0g fiber, 0g sugar

 


HEALTHY WHITE FISH RECIPES

 

Garlic Herb Yogurt Cod Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught cod fillet(s)
  • Marinade:
    • 1/2 cup 2% Greek yogurt (essentially 2 tablespoons per 4 oz)
    • 1 tablespoon minced garlic
    • 1 tablespoon fresh dill
    • 1 teaspoon cracked pepper
    • juice from 1 lemon
  • Garnish
    • fresh dill
    • lemon
    • Sea salt & pepper to taste

Steps

  1. Set oven to 400F.
  2. To a sealable plastic bag, add the ingredients for the marinade and the fillet(s).  Seal the bag – ensuring no air – and gently massage the fillets in the marinade until they are evenly coated.  Marinate for at least 30 minutes or overnight.
  3. Remove the fillets from the bag and place them on a baking sheet or rack.
  4. Bake in the oven for 12 – 15 minutes.
  5. Garnish, divide into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

117 calories, 2g carbohydrates, 1g fat, 24g protein, 0g fiber, 1g sugar

 

Pecan Crusted Orange Roughy Recipe

healthy fish recipes meal prep

Ingredients for four 4oz servings:

  • 1 lb wild caught orange roughy fillet(s)
  • 1 egg (or egg white)
    • Substitution: 2 tablespoons Dijon mustard
  •  Crust:
    • 1/3 cup + 2 tablespoons chopped pecans
    • 2 tablespoons wheat panko or wheat breadcrumbs
      • Substitution: grated parmesan
    • 1/2 tablespoon cumin
    • 1 teaspoon garlic
    • pinch of sea salt & pepper
  • Garnish
    • fresh parsley
    • lemon
    • Sea salt & pepper to taste

Steps

  1. Set oven to 400F.
  2. Whisk egg in a bowl. Add an additional egg white if needed.
  3. In another bowl, mash up the pecans up using a food mallet or other kitchen utensil with a flat surface.  You can also gently pulse blend in a food processor – just be careful not to turn it into powder/dust.  Add the remaining ingredients for the crust to the bowl and mix together.
  4. Dip the fillets in the egg and then the pecan mixture.
  5. Place the fillets on a baking sheet or baking rack.
  6. Bake in the oven for 12 – 15 minutes.  Tip: to get a more golden, crispy outer layer, lightly spray the fillets with olive oil or coconut oil before baking.
  7. Garnish, divide into desired portions for meal prep and enjoy!

 

Approximate macros for 1 of 4 servings:

181 calories, 2g carbohydrates, 9g fat, 22g protein, 1g fiber, 1g sugar

 

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