Use any kind of white fish to make this healthy, low-carb meal prep. It’s the perfect lean, yet filling meal for lunch or dinner!
Fish is incredibly beneficial to your diet. It’s packed with vitamin D & B2, as well as healthy fats like omega-3. It’s also a great source of minerals such as iron, zinc, and potassium.
My meal prep rotation involves lots of lean protein, so I always have some kind of fish dish in there. This one is my favorite because it’s so simple – just a baked fish fillet, mixed veggies, and quinoa. I can prep a week’s worth from start to finish in about 30 minutes!
Ingredients
- Fish – I used halibut filets, but you can substitute any white fish you’d like. Tilapia is a popular budget-friendly choice.
- Lemon – Be sure to use fresh lemon, not pre-bottled lemon juice. The bottled kind has preservatives which alter the flavor.
- Olive Oil – I prefer to use extra virgin olive oil on my fish. You can use any kind of olive oil you’d prefer, or even substitute something else – like avocado oil.
- Seasoning – I use salt, pepper, and a dash of paprika to season my fish.
- Vegetables – All of my lunch meal preps include veggies. Feel free to use frozen veggies, or simple roasted fresh vegetables.
- Quinoa – I choose quinoa as a side because it’s a grain with protein and other benefits. You can use any brand, I used this heirloom quinoa.
Tips
- Don’t overcook your fish! Overcooked fish is dry, chewy and not appetizing at all. I recommend using a meat thermometer so you cook the fish to the perfect temperature.
- Want less carbs? Swap the quinoa for cauliflower mash or cauliflower rice and use leafy greens for your vegetables.
How To Store
Store the sealed meal prep containers in the fridge for up to 5 days, or in the freezer for up to 3 months.
How To Reheat
Microwave
Place your microwave safe container in the microwave and cook for 2 minutes.
Oven
Preheat your oven to 350°F. Place your oven safe meal prep container in the oven and cook for 10 minutes, remove and stir the veggies & quinoa, then cook for another 6-10 minutes until food is warmed through.
More Ways To Meal Prep Fish
Related Meal Prep Recipes
PrintFish Meal Prep
A healthy, well-balance meal prep including fish, quinoa, and vegetables.
- Prep Time: 10 Minutes
- Total Time: 10 Minutes
- Yield: 4
- Category: Lunch/Dinner
- Cuisine: American
Ingredients
4 6oz Halibut Fillets
1/8 Cup Lemon juice (freshly squeezed)
2 Tablespoon Olive Oil
2 Cloves Garlic, minced
1/4 tsp Paprika
1/2 tsp Salt
Pinch black pepper
1 Cup Quinoa
12oz Frozen Vegetables
Instructions
Fish
Preheat your oven to 425°F. Line a baking sheet with parchment paper or foil.
Add the lemon juice, olive oil, minced garlic, paprika, salt and black pepper to a small bowl. Stir with a fork until well combined.
Place your fish fillets on the prepared baking sheet and brush the lemon juice mixture over the top and sides of each one.
Bake for 12-15 minutes, until the thickest part of the fish is at least 130°F. (While the fish is baking you can prepare the vegetables and quinoa.)
Quinoa
Add 1 cup of dry quinoa to a pot with 2 cups of water. Bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes until all the water is absorbed.
Vegetables
Prepare your vegetables according to the package directions. I tossed mine in a pot with 1/2″ water and steamed for about 5 minutes.
Meal Prep
Prepare 4 meal prep containers. Place one cooked fish fillet in each container. Divide the quinoa and vegetables evenly among each container.
Allow all of the food to cool completely, then seal and store in the refrigerator until ready to consume.
Notes
Store the sealed meal prep containers in the fridge for up to 5 days, or in the freezer for up to 3 months.
Nutrition
- Serving Size: 1
- Calories: 380
- Sugar: 3g
- Sodium: 368mg
- Fat: 11.8g
- Carbohydrates: 35.5g
- Fiber: 4.4g
- Protein: 30.4g
- Cholesterol: 35.5g