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Fish in Bulk – 4 Quick & Easy Recipes

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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 fish and 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 fresh or frozen seafood for meal prep:

1.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 fish fillets on a baking sheet/rack, and then placing them in the oven for a few minutes. Easy.

2.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.

3.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.

4.Store in an 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.

When you are buying fresh fish and seafood, have on your mind, there are a variety of reasons people prefer frozen over fresh fish. Some nutrients may be lost while thawing out frozen fish, but the amount is really minimal. Freezing not only retains the nutritional properties of the fish but also prevents the growth and development of bacteria, so we get increased safety by choosing frozen fish.

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

In this recipe, we are preparing wild salmon in a marinade of orange, soy sauce, sriracha and ginger. Marinate for at least 30 minutes or overnight. Place marinated salmon fillets on a baking sheet or rack, then bake in the oven for 10 – 12 minutes, in a preheated oven at 420F. Garnish with some orange slices and fresh mint.

Spicy Southwest Salmon Fillet Recipe

Another recipe with wild-caught salmon fillets. This time, we are making a seasoning rub with olive oil, smoked paprika, cumin and pepper. Rub the salmon fillet in seasonings rub, then place the salmon on a baking sheet or rack. Bake in the oven for 10 – 12 minutes, in a preheated oven at 420F. Garnish, divide into desired portions for meal prep.

HEALTHY WHITE FISH RECIPES 

Garlic Herb Yogurt Cod Recipe

For this amazing code fish in bulk recipe, you will need 1lb of wild caught cod fillet and Greek yogurt, garlic, pepper, fresh dill, and lemon for the marinade. Marinate for at least 30 minutes or overnight. Place cod fillets on a baking sheet or rack, and bake in the preheated 400F oven for 12 – 15 minutes. Garnish with sea salt and pepper, and enjoy!

Pecan Crusted Orange Roughy Recipe

First, set the oven to 400F. Now, let’s make magic. Whisk egg in a bowl. 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. Dip the wild caught orange roughy fillets in the egg and then the pecan mixture. 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. Garnish with fresh parsley, lemon, sea salt & pepper to taste.

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Recipe 1

Fish in Bulk – 4 Quick & Easy Recipes

Prep 30min
Cook 12min
Total 42min
171cal

Ingredients

For four 4oz servings:

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

Steps

Step 1

Set oven to 420F.

Step 2

In a bowl, mix together the ingredients for the marinade.

Step 3

Add the fish and marinade to a zip plastic bag with no air. Marinate for at least 30 minutes or overnight.

Step 4

Place marinated fillets on a baking sheet or rack, then bake in the oven for 10 – 12 minutes.

Step 5

Garnish, divided into desired portions for meal prep and enjoy!

Approximate macros for 1 of 4 servings

Calories171cal
Protein23g
Fats7g
Carbs2g
Sugar2g
Recipe 2

Spicy Southwest Salmon Fillet Recipe

Cook 12min
176cal

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

Step 1

Set oven to 420F.

Step 2

Pat the salmon fillet dry with a paper towel.

Step 3

Rub the salmon fillet in seasonings rub, then place the salmon on a baking sheet or rack.

Step 4

Bake in the oven for 10 – 12 minutes.

Step 5

Garnish, divide into desired portions for meal prep and enjoy!

Calories176cal
Protein23g
Fats9g
Recipe 3

HEALTHY WHITE FISH RECIPES: Garlic Herb Yogurt Cod Recipe

Prep 30min
Cook 15min
Total 45min
117cal

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
    • juice from 1 lemon
    • 1 tablespoon fresh dill
    • 1 teaspoon cracked pepper
  • Garnish
    • fresh dill
    • lemon
    • Sea salt & pepper to taste

Steps

Step 1

Set oven to 400F.

Step 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.

Step 3

Remove the fillets from the bag and place them on a baking sheet or rack.

Step 4

Bake in the oven for 12 – 15 minutes.

Step 5

Garnish, divide into desired portions for meal prep and enjoy!

Calories117cal
Protein23g
Fats1g
Carbs2g
Sugar1g
Recipe 4

Pecan Crusted Orange Roughy Recipe

Cook 15min
181cal

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

Step 1

Set oven to 400F.

Step 2

Whisk egg in a bowl. Add an additional egg white if needed.

Step 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.

Step 4

Dip the fillets in the egg and then the pecan mixture.

Step 5

Place the fillets on a baking sheet or baking rack.

Step 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.

Step 7

Garnish, divide into desired portions for meal prep and enjoy!

Calories181cal
Protein22g
Fats9g
Carbs2g
Fiber1g
Sugar1g
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Details

Prep 1h
Cook 54min
Total 1h 27min
Total Calories: 645cal
Total Carbs: 6g
Total Fats: 26g
Total Protein: 91g
Total Fiber: 1g
Total Sugar: 4g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!