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Fish Meal Prep

salmon beet salad

Fish meal prep should be one of the most popular meal prep options. The health benefits are hard to beat. High in protein and nutrients, low in calories and saturated fat, fish is extremely nutritious and can fit into almost any diet plan. Fish can be a little harder to cook perfectly but it’s delicious and safe to eat in a range of doneness.

Fish provides a whole new world of options and there isn’t anything else like it. This makes the extra work and drawbacks worth it. 

Benefits of Fish Meal Prep

salmon beet salad

Besides the nutritional value, fish packs a ton of flavor and offers a lot of flexibility in sides. Although fish isn’t as versatile as chicken, it’s a nice change of flavors and the texture that you get from well cooked fish is astounding. 

On average, 3.5 ounces (100 grams) of cooked fish provides about 20–25 grams of protein.

Fish is one of the best natural sources of omega-3 fatty acids. These healthy fats are crucial for reducing the risk of heart disease by lowering triglycerides and blood pressure. As well as supporting cognitive development and reducing the risk of neurological disorders and managing inflammatory conditions such as arthritis.

Fish is incredibly high in vitamins and minerals:

  • Vitamin D: Supports bone health and immune function..
  • Vitamin B12: Essential for red blood cell formation and nerve function
  • Vitamin B6: Important for brain development and metabolism.
  • Niacin (Vitamin B3): Helps convert food into energy and maintains healthy skin and nerves.

Minerals high in fish

  • Potassium
  • Iodine
  • Selenium
  • Phosphorus
  • Iron

Cons of Fish Meal Prep

There are some reasons to approach fish meal prep cautiously. It’s not the cheapest protein available. Fresh fish can get very expensive depending on your grocery store, the type of fish, the cut, the time of year, and availability. If you’re concerned about your budget, you can portion out small pieces of fish for your meal and this is a great way to save money while enjoying your fish meal. 

Fish can be notoriously hard to cook. With practice everything gets easier but you’ll probably go through a few pieces of fish that are a little over or a little under. Don’t worry about this too much. The fish is still delicious either way, the texture is just a little different.

Lastly, cooked fish doesn’t last too long in the fridge. It can last up to 3 or 4 days however the texture and moisture starts to go off after even a day. This does depend on the type of fish you’re cooking and the method of cooking. 

How to Cook Fish for Meal Prep

There are many cooking methods that work well for fish however these methods tend to be easier for beginners while also delivering delicious fish that stores well. Airing on the undercooked side is a good idea if you plan to reheat the fish later. Also, store cooked fish in a sealable container with paper towels to absorb excess moisture.

Baking

Probably the easiest method. Baking allows for an even cook that is repeatable and tweakable. 

How to Do It: Preheat the oven to 375–400°F (190–200°C).

Grilling

The unique flavor of the grill is great already, pair it with fish and you’ll get a magical combination. The char and smoke tend to help with the storage as well. Just make sure to let the fish cool completely before closing the lid. 

How to Do It: Preheat the grill to medium-high heat. Brush fish with oil and season or marinate beforehand. Grill for 3–5 minutes per side, depending on thickness.

Pan-Searing

cajun salmon bites and creamed corn

Pan-searing is one of the most popular methods because it’s not only easy but also a method that works inside while delivering that crispy skin. Pan-searing also allows for tweaking of the flavors during the cooking process. Reheat in an oven to maintain the crispiness.

How to Do It: Heat a small amount of oil in a nonstick skillet over medium-high heat. Season the fish and cook for 3–5 minutes per side.

Methods to Avoid

  • Deep Frying: While delicious, fried fish becomes soggy and loses its texture when stored.
  • Microwaving as Primary Cooking: Leads to uneven cooking and compromises texture.

Fish Meal Prep Storage Notes

Signs of Spoilage

If your fish meal prep shows any of these signs, discard it immediately:

  • Unpleasant Smell: Fresh fish should have a mild aroma. A strong, sour, or ammonia-like smell indicates spoilage.
  • Slimy Texture: A slimy or sticky surface is a sign of bacterial growth.
  • Color Changes: Discoloration, such as grey or greenish hues, is a warning sign.

Freezing Option

If you anticipate not consuming the meals within 3-4 days, freezing is a great alternative:

  • Freeze cooked fish in airtight containers or freezer bags.
  • It can last up to 1 month in the freezer without significant loss of quality.
  • Thaw in the refrigerator overnight before reheating.

Types of Fish for Meal Prep

Choosing the right fish for your meal can make or break the entire recipe. There are some safe options to choose from however, and then you just have to choose the right kind. We won’t go deep into detail on choosing fish today but here are some notable considerations.

Fresh vs Frozen

pan-seared-tilapia-with-zucchini-and-bell-peppers

Honestly either option is great for meal prep. Fresh tends to have a better flavor and texture. Frozen lasts much longer in the fridge. Fresh fish may only last a day or two in the fridge so you can only buy what you’re prepared to cook and eat within 48 hours. Frozen fish can last months in the freezer. If you’re new to fish meal prep, go with a single piece of fresh fish to make a meal that day or go with the frozen fish to give yourself the leeway to pivot. 

Canned vs Fresh Tuna

Mostly related to tuna, canned and fresh tuna are very different in flavor, smell, texture, and even what they pair with. Canned tuna can last a long time in the pantry though and is super easy to pick up a pack and put it with some crackers for a quick and affordable meal. Fresh tuna offers an amazing flavor that is unique even among fish. Both are so different that it really comes down to what you’re trying to do that week. Do you need something quick, affordable, easy? Go with canned tuna. Do you want something delicious and unique? Go with fresh tuna. 

Choose the right fish

These are some of the most popular fish to cook with in general anyways but are also safe options for fish meal prepping. 

Salmon

  • Why It’s Great: Rich in omega-3 fatty acids, high in protein, and full of flavor.
  • Meal Prep Tip: Cook with simple seasonings like lemon, garlic, and herbs for versatility. It reheats well without drying out.

Cod

  • Why It’s Great: Mild-flavored, flaky white fish that pairs well with various seasonings and sides.
  • Meal Prep Tip: Use cod in fish tacos, Mediterranean-inspired meals, or alongside rice and veggies.

Tilapia

  • Why It’s Great: Affordable, mild, and easy to cook. Its firm texture holds up well in different dishes.
  • Meal Prep Tip: Marinate tilapia in a spice rub or citrus-based sauce for added flavor.

Tuna (Canned or Fresh)

  • Why It’s Great: Versatile and packed with protein. Fresh tuna steaks are hearty, while canned tuna is convenient.
  • Meal Prep Tip: For fresh tuna, cook steaks to medium-rare for the best flavor and texture. For canned tuna, mix with Greek yogurt, lemon juice, and herbs for a lighter tuna salad.

Our Most Popular Fish Meal Prep Recipes

cajun salmon bites and creamed corn

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