High Protein Meal Prep Ideas are a game-changer for anyone looking to stay fit, save time, and enjoy delicious meals throughout the week.
Fish, a powerhouse of protein and essential nutrients, is the perfect star ingredient for meal prep. Whether you’re a busy professional, a gym fan, or just love healthy eating, incorporating fish into your routine is easy and rewarding.
The most amazing thing? You don’t need to be a master chef to whip up these simple and flavorful cooked fish recipes!
In this blog, I’ll share three easy-to-make, high-protein meal prep ideas featuring fish packed with taste, nutrition & convenience.
From baked salmon to spicy tuna patties and grilled fish tacos, these dishes keep your meals exciting and your body fueled.
Let’s dive into the kitchen and try easy fish recipes that are as healthy as delicious!
1. Baked Lemon Herb Salmon with Quinoa and Steamed Vegetables
Ingredients:
- 4 salmon fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup quinoa
- 2 cups water or low-sodium chicken broth
- Mixed vegetables (such as broccoli, carrots, and bell peppers), chopped
Instructions:
- Prepare the Marinade: In a small bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper.
- Marinate the Salmon: Put the salmon fillets in a plastic bag that can be sealed or on a shallow plate. Cover the salmon with the marinade, and coat each fillet completely. Give it at least half an hour to marinate in the fridge.
- Cook the Quinoa: While the salmon is marinating, rinse the quinoa under cold water. Bring 2 cups of water or low-sodium chicken broth to a boil in a medium saucepan. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is tender—fluff with a fork and set aside.
- Bake the Salmon: Set the oven temperature to 375°F, or 190°C. Arrange the marinated fish fillets on a baking surface that has been lightly oiled or covered with parchment paper. Bake for 12 to 15 minutes or until a fork can easily flake the salmon.
- Steam the Vegetables: While the salmon is baking, steam the mixed vegetables until tender but still crisp, about 5-7 minutes.
- Assemble the Meal Prep: Divide the cooked quinoa, steamed vegetables, and baked fish fillets into four meal prep containers. Let them cool before sealing and storing in the refrigerator.
Storage:
These meal prep boxes can be stored in the refrigerator for up to 4 days.
Reheat in the microwave until warmed through before eating.
2. Spicy Tuna Patties with Brown Rice and Sautéed Spinach
Ingredients:
- 2 cans of tuna packed in water, drained
- 2 eggs
- 1/4 cup breadcrumbs
- 2 green onions, finely chopped
- 1 small red chili, chopped
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
- 2 tablespoons olive oil (for frying)
- 1 cup brown rice
- 2 cups water or low-sodium chicken broth
- 4 cups fresh spinach
- 2 cloves garlic, minced
Instructions:
- Prepare the Tuna Patties: In a large bowl, combine the drained tuna, eggs, breadcrumbs, green onions, red chili, soy sauce, sesame oil, salt, and pepper. Mix until well combined. Form the mixture into eight small patties.
- Cook the Brown Rice: Rinse the brown rice under cold water. Bring 2 cups of water or low-sodium chicken broth to a boil in a medium saucepan. Add the rinsed rice, reduce the heat to low, cover, and simmer for about 45 minutes, or until the rice is tender and the liquid is absorbed—fluff with a fork and set aside.
- Fry the Tuna Patties: Heat the olive oil in a large skillet over medium heat. Add the tuna patties and cook for 3-4 minutes on each side until golden brown and heated through. Remove from the skillet and set aside.
- Sauté the Spinach: Add olive oil to the same skillet if needed. At this step, add the minced garlic & cook for about 40 seconds until fragrant. Add the fresh spinach and sauté until wilted, about 2-3 minutes—season with salt and pepper to taste.
- Assemble the Meal Prep: Divide the cooked brown rice, sautéed spinach, and tuna patties into four meal prep containers (two patties per container). Let them cool before sealing and storing in the refrigerator.
Storage:
These meal prep boxes can be stored in the refrigerator for up to 4 days.
Reheat in the microwave until warmed through before eating.
3. Grilled Fish Tacos with Cabbage Slaw and Avocado
Ingredients:
- 4 white fish fillets (tilapia, cod, or mahi-mahi)
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder (optional)
- Salt and pepper to taste
- 2 cups shredded cabbage
- 1/4 cup chopped fresh cilantro
- 1/4 cup Greek yogurt (or mayonnaise)
- 1 tablespoon fresh lime juice
- 1/2 teaspoon honey or sugar (optional)
- 8 small whole wheat tortillas
- 1 avocado, sliced
- Fresh lime wedges (for serving)
Instructions:
1. Prepare the Fish: In a small bowl, mix olive oil, cumin, paprika, garlic powder, chili powder, salt, and pepper. Brush this mixture evenly onto both sides of the fish fillets. Let the fish marinate for 10-15 minutes.
2. Make the Cabbage Slaw: Combine shredded cabbage and chopped cilantro in a large bowl. Whisk together Greek yogurt, lime juice, honey, salt, and pepper in a separate small bowl. Cover the cabbage with the dressing & toss to combine. Refrigerate until ready to use.
3. Grill the Fish: Heat a grill pan or skillet over medium heat and lightly grease it with oil. Grill the fish fillets on each side for 3-4 minutes or until the fish is opaque and flakes easily with a fork. Now remove from heat & flake the fish into bite-sized pieces.
4. Warm the Tortillas: Heat the tortillas in a dry skillet or on the grill for about 20-30 seconds on each side until soft and warm.
5. Assemble the Tacos: Layer each tortilla with cabbage slaw, grilled fish, and avocado slices. Squeeze fresh lime juice over the top for extra flavor.
Storage:
Store the grilled fish, slaw, and tortillas separately in airtight containers.
Reheat the fish and tortillas before assembling.
The fish will stay fresh in the refrigerator for up to 3 days.
Last Words: High Protein Meal Prep Ideas With Fish
Meal prepping with baked fish is a delicious and smart way to maintain a high-protein diet. These grilled fish tacos, packed with flavor and nutrients, make healthy eating simple and enjoyable.
Try these easy meal ideas for picky eaters ensuring quick, satisfying food for busy days. Stay fueled and savor every bite!
