Summer Seafood Meal Prep

This is a great time to try out some summer seafood meal prep. From flavors and different fishes to cooking methods, summer style seafood can be a refreshing change of pace. Seafood is rich in nutrients, low in calories, and high in protein and tastes delicious when grilled, baked, and pan cooked.

Summer Seafood Flavors

While seafood is delicious anytime of year, there are just certain flavors that scream summer. Many summer seafood meal prep recipes call for fruits. Mangos, watermelon, and oranges are popular options. Alongside the fruit, include vegetables to mellow out the sweetness and marry the flavors with the fish. Asparagus, beets, and corn are all great options. 

The cooking method can be important. If you don’t have a grill that’s fine, many recipes work whether they’re on a grill or not. Bake them in the oven for a more convenient option. See our recommended recipes down below for fantastic flavor combinations that will freshen up your meal prep or surprise guests at dinner.

Types of Seafood Meal Prep

1. Fish Filets

It can be hard to tell when it’s done until you get used to it but once you find the right length of time at a given temperature it becomes more consistent.

• Preparation: Choose firm fish like salmon, swordfish, halibut, or tuna. Marinate or season as desired.
• Grilling: Place the filets skin-side down on the grill. Cook for 3-5 minutes per side, depending on thickness. The fish is done when it flakes easily with a fork and is opaque all the way through. 

2. Whole Fish

This is a great option for affordability but it does require more work later when you need to debone as you eat.

• Preparation: Stuff the cavity of the fish with herbs, lemon slices, and garlic. Season the outside with salt, pepper, and olive oil.
• Grilling: Grill the whole fish over medium-high heat, 5-7 minutes per side, depending on size. The fish is done when the flesh is opaque and flakes easily with a fork. 

3. Shrimp

Shrimp is always a popular choice. They’re easy to cook and depending on your grocery store options, can be an affordable and nutritious protein. Have fun with your seasonings and sauces as shrimp are a very versatile seafood.

• Preparation: Peel and devein the shrimp, leaving the tails on if desired. Marinate or season with spices, lemon juice, and olive oil.
• Grilling: Thread the shrimp on skewers or use a grill basket. Grill for 2-3 minutes per side until pink and opaque. You’ll know they’re overcooked if they’re rubbery. There isn’t much you can do to fix that except cover it up. Chop them up and make a quesadilla. 

Tips for Grilling Seafood

1. Preheat the Grill: Ensure your grill is preheated to medium-high heat (350-400°F or 175-200°C) before placing the seafood on it. This helps to prevent sticking and ensures even cooking.
2. Clean and Oil the Grill Grates: Clean grates prevent sticking and ensure nice grill marks. Use a grill brush to clean the grates, then lightly oil them using a high smoke point oil like canola or grapeseed oil.
3. Prepare the Seafood: Pat the seafood dry with paper towels to remove excess moisture. This helps achieve a good sear. Season or marinate the seafood as desired.
4. Use Grill Baskets or Foil: For delicate seafood or smaller pieces, use a grill basket or aluminum foil to prevent them from falling through the grates. This is a good place to start if you’re new to grilling fish. It avoids headaches.
5. Cook Time and Temperature: Seafood cooks quickly, so keep a close eye on it. Generally, fish should be grilled for 3-5 minutes per side, depending on thickness. Shellfish like shrimp and scallops typically take 2-3 minutes per side.

Make sure to cook shellfish thoroughly however seafood like salmon and tuna have more leeway in acceptable doneness. You’ll know when you nail the right cook on the fish as it will be buttery to taste and texture.  Enjoy seafood cooking and trust that you’ll get better over time. Seafood is famous for having a short window of being perfectly done. 

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