Fish in Bulk – 4 Quick & Easy Recipes
Fish in Bulk – 4 Quick & Easy Recipes
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
Spicy Southwest Salmon Fillet Recipe
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!
HEALTHY WHITE FISH RECIPES: Garlic Herb Yogurt Cod Recipe
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!
Pecan Crusted Orange Roughy Recipe
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!