Pescatarian meal prep recipes offer a delightful combination of health, flavor, and versatility. With seafood cooking times significantly shorter than other proteins, it’s no wonder why meal prep enthusiasts adore this protein-rich option.
In this post, I’m excited to share an assortment of pescatarian meal prep ideas that are sure to spice up your culinary routine. To ensure the longevity and quality of your meals, proper storage is crucial. For optimal results, utilize high-quality food storage containers like glass or BPA-free plastic options.
Sweet Chili Salmon
Indulge your sweet tooth cravings with this Sweet Chili Salmon Meal Prep recipe, a perfect blend of savory and sweet flavors. To ensure perfectly cooked salmon, aim for an internal temperature of 125 to 135 degrees Fahrenheit when cooking. I highly recommend using this precise and easy-to-read meat thermometer.
Nutritional Breakdown per serving:
Calories: 365
Fat: 13g
Protein: 30g
Carbohydrates: 34g
Fiber: 4g
Sugar: 20g
California Sushi Roll Bowls With Cauliflower Rice
If you’re short on time, you can simplify the process by using pre-packaged cauliflower rice, which is readily available online or in-store. However, making it from scratch only takes a few minutes and offers more control over the texture. To start, simply chop up your cauliflower into smaller florets. Then, feed them through a food processor until they resemble rice grains. This versatile kitchen appliance can be used for a variety of tasks beyond just processing cauliflower. For more healthy meal prep ideas like this, check out our curated list. Here’s a breakdown of the nutritional information per serving: Calories: 312, Fats: 18.1g, Protein: 9.9g, Carbs: 25.3g, Fiber: 6.5g, Sugar: 8.4g.
Cajun Shrimp with Zucchini Noodles
By making the switch from traditional noodles to zucchini noodles, you can significantly reduce your carb intake. This low-carb option is not only beneficial for your diet but also surprisingly easy to prepare. To get started, begin by trimming the ends off a fresh zucchini and then spiralize it using a tool like this one – which is effective even with tougher veggies like turnips. With this simple preparation method, you can enjoy the benefits of a reduced-carb meal without sacrificing flavor or satisfaction. Per serving, this recipe yields: 259 calories, 11g fat, 26g protein, 16g carbohydrates, 4g fiber, and 7g sugar.
Greek Shrimp Salad With Feta & Rice
In just a few minutes, you can indulge in the vibrant flavors of Greece with this delightful Shrimp Salad. A symphony of refreshing tastes is elevated by a simple yet satisfying homemade dressing. To prepare this quick and easy salad, simply have cooked rice ready to go – or use convenient microwave rice for an added convenience. With each serving featuring: 407 calories, 21g of fat, 23g of protein, 31g of carbohydrates, and a healthy dose of 3g fiber and 4g sugar.
Broiled Salmon with Cabbage & Green Beans
With its tender interior and crispy exterior, the salmon is a culinary delight. To achieve this perfect cooking, you’ll need an oven-safe pan that can withstand high temperatures. A cast-iron skillet is an ideal choice, not only because it’s safe for broiling, but also because it allows for excellent sear formation. This results in a more flavorful and textured final product.Per serving:Calories: 442Fats: 32gProtein: 20gCarbs: 11gFiber: 6gSugar: 6gTo cook the salmon, simply place it in the oven-safe pan and follow your preferred broiling method.
Blackened Shrimp
In just 20 minutes, you can indulge in a mouth-watering Blackened Shrimp Meal Prep that’s packed with flavor. To achieve the perfect blackening, you’ll need to use a blend of seven distinct spices – so make sure to have your measuring spoons at the ready! With their stainless steel construction and stain-resistant coating, these spoons are designed to withstand even the toughest cooking tasks.
Nutritional Breakdown (per serving):
Calories: 444; Fat: 24g; Protein: 22g; Carbohydrates: 44g; Fiber: 11g; Sugar: 4g.
Healthy Shrimp
Looking for a nutritious meal prep option that’s both delicious and low in calories? Look no further than this Healthy Shrimp Meal Prep. With only 345 calories per serving, you can indulge in the flavors without worrying about blowing your diet. And with an impressive 29g of protein, this dish is sure to satisfy even the most discerning palates.
What’s more, this meal prep offers a delightful combination of textures and flavors that will leave you craving for more. The shrimp are cooked to perfection, retaining their natural juiciness and flavor. And with its well-balanced macronutrient profile – 6g of fat, 27g of carbs, 4g of fiber, and just 2g of sugar per serving – you can enjoy this meal prep guilt-free.
Per Serving:
Calories: 345
Fats: 6g
Protein: 29g
Carbs: 27g
Fiber: 4g
Sugar: 2g
Tuna Salad
When it comes to this tuna salad, the focus is on low-carb and high-fat ingredients that can help kickstart ketosis. To keep the carb count in check, consider serving the dish on crisp lettuce leaves or paired with a zero-net-carb bread option that still packs 4 grams of protein per serving.
nThe nutritional breakdown for this recipe is as follows:
Per Serving:
Calories: 158
Fats: 16g
Protein: 1g
Carbs: 3g
Fiber: 1g
Sugar: 1g
Crispy Salmon
Indulge in a delightful low-carb culinary experience with our mouthwatering salmon dish, expertly paired with cauliflower rice, broccoli, yellow squash, and a hint of citrus from lemon zest and juice. Not only is this recipe remarkably low in carbs, but it also boasts an impressive amount of protein. If you’re already hooked on the flavors of salmon, be sure to explore our collection of salmon meal prep recipes for more inspiration.
One-Pot Thai Shrimp & Quinoa
Despite the satisfaction of meal prep, many of us dread the aftermath. But fear not! This Thai Shrimp & Quinoa dish is a game-changer. It’s a one-pot wonder that can be prepared in just 35 minutes, freeing you from the drudgery of cleaning up after cooking. The combination of succulent shrimp, nutritious quinoa, and rich chicken stock and coconut milk will not only tantalize your taste buds but also provide a boost of energy and sustenance. And as an added bonus, quinoa is a superfood in its own right, boasting an impressive array of health benefits. With this recipe, you’ll be getting a whopping 290 calories per serving, along with a healthy dose of protein (31g), fats (12g), carbohydrates (15g), fiber (2g), and sugar (5g) to keep you going throughout the day.
Cauliflower Rice Salmon Poke Bowl
Indulge in the vibrant flavors of Hawaii with this Salmon Poke Bowl Meal Prep, a modern twist on traditional sashimi. The wild-caught salmon is as fresh as it gets, boasting an ocean-fresh taste that’s simply divine. To elevate the dish, we add creamy avocado, crunchy cucumber, and carrots, infusing the bowl with tropical notes. A sprinkle of sesame seeds adds a satisfying crunch to each bite. With its impressive nutritional profile, this recipe is perfect for meal prep enthusiasts seeking a healthy yet flavorful option.
Per Serving:
Calories: 334
Fats: 20g
Protein: 24g
Carbs: 16.1g
Fiber: 7.2g
Sugar: 0g
Salmon & Asparagus in Garlic Lemon Butter Sauce
If you’re not a fan of raw salmon, don’t worry – this Meal Prep Salmon is a delicious and cooked alternative that’s sure to please. The best part? It’s packed with flavor from the buttery and garlicky goodness that infuses every bite. Plus, it’s served alongside a trio of tasty accompaniments: crunchy asparagus spears, sweet red onions, and juicy grape tomatoes. And if you like a little heat in your meal, feel free to add some hot sauce for an extra kick.
Per serving, this dish comes out to:
Calories: 609
Fats: 38.71g
Protein: 42.92g
Carbs: 24.75g
Fiber: 4.09g
Sugar: 14.7g
Garlic Lime Shrimp with Cilantro Lime Rice
Indulge in a flavorful Garlic Lime Shrimp Meal Prep that’s sure to satisfy your cravings. This dish features succulent, jumbo-sized shrimp cooked to perfection and served with a side of savory cilantro lime rice. The best part? You can enjoy it hot or cold, whenever the mood strikes. Here are the details: each serving contains 597 calories, 16g of fat, 33g of protein, 81g of carbohydrates, 4g of fiber, and only 2g of sugar.
Salmon Cucumber Chickpea Salad
This scrumptious Salmon Cucumber Chickpea Salad is not only refreshing, but also packed with flavorful goodness. The combination of salmon and chickpeas makes it a satisfying and filling meal option. What truly sets this salad apart, however, is its lightning-quick preparation time – just 18 minutes from start to finish! This makes it an ideal choice for those with busy schedules or limited prep time. With all that in mind, let’s dive into the details.
Per serving:
Calories: 361
Fats: 18g
Protein: 36g
Carbs: 10g
Fiber: 2g
Sugar: 2g
Recipe:
Salmon Patties with Spring Salad
Salmon patties that boast a harmonious balance of flavors and textures are created by combining canned salmon with an array of ingredients. The key players in this recipe include sour cream, which brings moisture to the dish, panko breadcrumbs, which add crunch, goat cheese, which elevates the dish with its creamy richness, and fresh herbs like mint and tarragon, which introduce a depth of flavor. A touch of sweetness from the peas helps offset the bitterness of the mixed greens, resulting in a well-rounded culinary experience.
Per serving, this recipe yields:
Calories: 271
Fats: 13g
Protein: 20g
Carbs: 22g
Fiber: 5g
Sugar: 5g
Lemon Roasted Salmon with Sweet Potatoes & Broccolini
Trade in your broccoli for a more exciting broccolini, the perfect accompaniment to this meal prep featuring succulent salmon, roasted to perfection with sweet potatoes and steamed to tender perfection with a hint of cumin adding warmth and lemon juice bringing freshness. Want to spice things up? Add some red pepper flakes for an extra kick. Here’s the nutritional breakdown per serving: 282 calories, 14.7g fat, 20.6g protein, 17.6g carbohydrates, 2g fiber, and 2.9g sugar.
Lemon & Garlic Shrimp with Spring Veggies
As the cold grip of winter finally loosens, spring’s arrival is a welcome reprieve. The season’s fresh flavors are the perfect antidote to the dreariness of the previous months. One delightful way to celebrate is by preparing a vibrant meal that showcases the best of spring’s produce. This wild rice and shrimp dish, featuring asparagus and zucchini, is a harmonious blend of textures and tastes.
Per Serving:
Calories: 350
Fats: 9g
Protein: 29g
Carbs: 31g
Fiber: 4g
Sugar: 2g
Recipe
Salmon Cobb Salad
Indulge in a flavorful and protein-packed Salmon Cobb Salad, where the harmony of crispy bacon, tender salmon, sweet tomatoes, and creamy avocado creates a culinary delight. The added boost from hard-boiled eggs makes for a satisfying and filling meal. To maintain its pescatarian essence, be sure to omit the bacon before serving. Per serving, this dish boasts impressive nutritionals: 427 calories, 29.6g of fat, 24.8g of protein, 12.1g of carbohydrates, 5.2g of fiber, and a sugar-free profile.
Tuna Salad
This delectable tuna salad is a symphony of flavors and textures. The homemade mayonnaise brings creaminess, while the Dijon mustard introduces a subtle kick. The crunchy celery, red bell peppers, and red onions provide a satisfying contrast, whereas the blueberries add a touch of tartness and sweetness. What’s more, this recipe requires only 5 minutes to prepare, making it an ideal solution for busy days. Nutritional highlights include: per serving – Calories: 197, Fats: 15g, Protein: 13g, Carbs: 3g, Fiber: 1g, Sugar: 1g.
