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Fish Meal Prep

Featured in Nutritious and Delicious Healthy Recipes.

This Fish Meal Prep recipe is perfect for anyone looking to eat healthier without spending hours in the kitchen. With just 10 minutes of prep time, you'll end up with four perfectly portioned meals featuring flaky halibut fillets seasoned with lemon, garlic and paprika. Each container includes a balanced mix of protein-rich fish, nutrient-dense quinoa, and colorful vegetables. What makes this recipe so convenient is that everything cooks in about the same amount of time - while your fish bakes, you can prepare the quinoa and steam the vegetables. Each meal delivers 30g of protein with just 380 calories, making it ideal for anyone watching their nutrition without sacrificing flavor or feeling hungry later.
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Updated on Tue, 01 Apr 2025 22:15:03 GMT
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This Fish Meal Prep recipe is a fantastic way to enjoy a light and healthy meal, perfect for those who want to incorporate more lean protein and essential nutrients into their diet. It's a simple, versatile dish that can be easily tailored to your preferences, making it a reliable go to for busy weeks.

Ingredients

  • Halibut fillets (or any white fish): Halibut is a firm, mild fish that cooks beautifully, but other white fish like tilapia or cod work just as well.
  • Lemon juice: Freshly squeezed lemon juice adds a bright, citrusy flavor that complements the fish.
  • Olive oil: A good quality olive oil adds richness and helps the fish stay moist.
  • Minced garlic: Garlic adds a pungent, savory note that enhances the overall flavor.
  • Paprika: Paprika adds a subtle smokiness and a touch of color.
  • Salt and black pepper: Essential seasonings that enhance the natural flavors of the ingredients.
  • Quinoa: A nutritious grain that provides protein and fiber.
  • Frozen vegetables (or fresh vegetables): A convenient way to add a variety of vitamins and minerals to the meal.
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Fish Meal Prep Recipe | homedeliciousrecipes.com

Cooking Instructions

Preparing the Fish:
Preheat your oven to 425°F. Line a baking sheet with parchment paper or foil to prevent sticking. In a small bowl, combine the lemon juice, olive oil, minced garlic, paprika, salt, and black pepper. Place the fish fillets on the prepared baking sheet. Brush the fish fillets generously with the lemon juice mixture, ensuring they are evenly coated. Bake the fish for 12 to 15 minutes, or until the thickest part of the fish reaches an internal temperature of at least 130°F.
Cooking the Quinoa:
Add 1 cup of dry quinoa to a pot with 2 cups of water. Bring the water to a boil, then reduce the heat to a simmer and cover the pot. Cook the quinoa for 15 minutes, or until all the water is absorbed and the quinoa is tender.
Preparing the Vegetables:
Prepare the vegetables according to the package directions. If using frozen vegetables, steaming them is a quick and efficient method.
Assembling the Meal Prep Containers:
Divide the cooked fish, quinoa, and vegetables evenly among 4 meal prep containers. Allow the food to cool completely before sealing the containers and placing them in the refrigerator.

Adding More Variety:

  • Add a sprinkle of fresh herbs, such as dill or parsley, to the fish before baking.
  • Incorporate roasted vegetables, such as broccoli or carrots, for a different texture and flavor.
  • Add a light sauce like a lemon caper sauce.

Serving Suggestions

Enjoy this meal prep as a healthy and satisfying lunch or dinner.

Pair it with a side salad for added freshness.

Add a side of avocado.

Variations

  • Use different types of white fish, such as cod or tilapia.
  • Substitute cauliflower rice or mash for quinoa for a low carb option.
  • Use a variety of fresh or frozen vegetables, such as green beans, asparagus, or spinach.
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Easy Fish Meal Prep Recipe | homedeliciousrecipes.com

Storage and Reheating

Store the sealed meal prep containers in the refrigerator for up to 5 days.

To reheat, microwave the meal for 2 minutes, or heat it in a preheated oven at 350°F for 10 minutes, stir, then heat for another 6 to 10 minutes.

This Fish Meal Prep is a versatile and healthy option that can be easily customized to fit your dietary needs and preferences.

Frequently Asked Questions

→ Can I use a different type of fish for this meal prep?
Absolutely! While this Fish Meal Prep uses halibut, you can substitute with any firm white fish like cod, tilapia, or mahi-mahi. Just adjust cooking time as needed since thinner fillets may cook faster.
→ How do I reheat this fish meal prep without overcooking the fish?
To reheat without drying out the fish, microwave on 70% power with a damp paper towel over the container. Heat for 1-2 minutes, then check and continue in 30-second intervals until just warmed through.
→ Can I use fresh vegetables instead of frozen?
Fresh vegetables work great in this Fish Meal Prep! You may need to adjust cooking times slightly. Good options include broccoli, asparagus, bell peppers, or green beans - any vegetable that holds up well to reheating.
→ Is this recipe suitable for meal prep beginners?
This Fish Meal Prep is perfect for beginners! Everything cooks in about 15 minutes, the ingredient list is simple, and it follows a basic formula of protein + grain + vegetable that you can easily customize.
→ What can I substitute for quinoa if I don't have it?
If you don't have quinoa for this Fish Meal Prep, you can substitute with brown rice, farro, barley, or cauliflower rice for a lower-carb option. Just adjust cooking times according to your grain of choice.

Halibut Quinoa Meal Prep

A delicious Fish Meal Prep featuring tender halibut fillets, nutritious quinoa, and colorful vegetables - perfect for healthy weekday lunches.

Prep Time
10 Minutes
Cook Time
15 Minutes
Total Time
25 Minutes

Category: Healthy Eating

Difficulty: Easy

Cuisine: American

Yield: 4 Servings (4 meal prep containers)

Dietary: Gluten-Free, Dairy-Free

Ingredients

→ Fish

01 4 halibut fillets (6oz each)
02 1/8 cup freshly squeezed lemon juice
03 2 tablespoons olive oil
04 2 cloves garlic, minced
05 1/4 tsp paprika
06 1/2 tsp salt
07 Pinch of black pepper

→ Sides

08 1 cup quinoa
09 12oz frozen vegetables

Instructions

Step 01

Preheat your oven to 425°F. Line a baking sheet with parchment paper or foil. Mix lemon juice, olive oil, minced garlic, paprika, salt and black pepper in a small bowl. Place fish fillets on the baking sheet and brush the mixture over each one.

Step 02

Bake for 12-15 minutes, until the thickest part of the fish reaches at least 130°F.

Step 03

Add 1 cup of dry quinoa to a pot with 2 cups of water. Bring to a boil, then reduce to a simmer and cover. Cook for about 15 minutes until all the water is absorbed.

Step 04

Cook frozen vegetables according to package directions. For steaming, add vegetables to a pot with 1/2 inch of water and steam for about 5 minutes.

Step 05

Divide the cooked fish, quinoa, and vegetables evenly among 4 meal prep containers. Allow everything to cool completely before sealing and storing.

Notes

  1. This recipe makes a healthy, well-balanced meal with lean protein, whole grains, and vegetables.
  2. Store sealed containers in the fridge for up to 5 days, or in the freezer for up to 3 months.

Tools You'll Need

  • Baking sheet
  • Parchment paper or foil
  • Cooking pot for quinoa
  • Pot for steaming vegetables
  • Meal prep containers

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Fish

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 380
  • Total Fat: 11.8 g
  • Total Carbohydrate: 35.5 g
  • Protein: 30.4 g