Seafood Lunch: Meal Prep for the Office

Seafood meal prep for the office can be a tricky thing when you consider food safety and the smell, even if it is fresh. Seafood can actually be an ideal choice for lunch. A lean protein and packed with minerals, seafood can keep you full and focused through the day. How do you meal prep seafood that’s appropriate for the office though? Choose the right seafood, recipes, and store correctly to avoid spoilage. Enjoy seafood for lunch without worry.

Office Friendly Seafood Tips

Some seafood is better for work lunches than others. Meal prep with shrimp, crab (or imitation crab), poached or baked salmon, canned tuna, or scallops. These choices have less smell and taste great chilled. Skipping out on the microwave and opting for room temperature or chilled seafood, you can cut down on the offensive smells. Even if you don’t find the smell offensive, others might. Be a nice coworker and keep your smells to yourself. 

On the other side, try to avoid these seafood options: mackerel, sardines, anchovies, reheated oily fish.

Seafood Meal Prep Sauces for the Office

Choose sauces or dressings that are acidic. Try these sauces for your seafood dishes:

Lemon-Dijon Vinaigrette

• 3 tbsp olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• Salt & pepper to taste

Method: Whisk together until emulsified. Great for shrimp or salmon salads.

Lime & Honey Dressing

• 3 tbsp fresh lime juice
• 2 tbsp olive oil
• 1 tbsp honey
• Pinch of chili flakes (optional)

Method: Shake in a jar until combined. Works well with crab or white fish.

Orange-Ginger Sauce

• ¼ cup fresh orange juice
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• 2 tbsp olive oil or sesame oil

Method: Whisk together. Ideal for cold noodle bowls with shrimp or crab.

How to Store Seafood Meal Prep

• Cool quickly: Refrigerate cooked seafood within 2 hours of cooking. This can help reduce odor as well as keep it safer.
• Transport safely: Use an insulated lunch bag with ice packs.
• Store in an airtight container and keep refrigerated until you eat.
• Eat within 2–3 days: Seafood is best fresh—don’t push the limits. It’s difficult to meal prep most seafood too far in advance and is best consumed within 24 hours. Shrimp and crab can handle a little longer.

Use Frozen Seafood For More Flexible Meal Prep

Frozen seafood, especially shrimp, scallops, white fish fillets (cod, tilapia), salmon, crab meat, calamari, for more flexibility in your meal prep. Frozen seafood can last up to 6 months in the freezer. You can thaw and use what you need as you need it. Frozen seafood also tends to be more affordable.

Thaw Properly for Safety & Texture

• Overnight in the fridge: Place seafood in a covered container to thaw slowly (best texture).
• Quick thaw in water: Seal in a zip-top bag, submerge in cold water, and change water every 30 minutes until thawed.
• Avoid thawing on the counter, this can increase bacterial risk.

Cook Before Packing

• Never pack thawed raw seafood for office lunches—cook it fully at home.
• Simple methods that keep seafood mild and tender:
  • Poaching: In water, broth, or citrus-infused liquid.
  • Baking: Light seasoning, low-medium heat to avoid dryness.

Steaming: Preserves moisture and flavor.

Our Seafood Lunch Recipes For The Office