Are you tired of the same old dinner routine? Craving healthy meals that are quick and easy to prepare? Look no further! This blog post offers delicious and nutritious meal prep recipes featuring fish, perfect for busy weeknights. These recipes are not only healthy and flavorful but also incredibly versatile, allowing you to customize them to your liking. Get ready to elevate your weeknight dinners with minimal effort and maximum taste!
Lemon Herb Baked Cod with Roasted Vegetables
This recipe is a fantastic example of healthy meal prep, combining flaky cod with a vibrant medley of roasted vegetables. It's packed with flavor and nutrients, making it a perfect choice for a quick and satisfying dinner.
Ingredients:
- 1.5 lbs cod fillets, skin on or off
- 1 lb broccoli florets
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 red onion, chopped
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp dried herbs (Italian mix, oregano, or thyme work well)
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Prepare the vegetables: In a large bowl, toss the broccoli, bell peppers, zucchini, and red onion with 1 tbsp olive oil, salt, and pepper. Spread them evenly on one side of the prepared baking sheet.
- Prepare the cod: Place the cod fillets on the other half of the baking sheet. Drizzle with the remaining olive oil and lemon juice. Season generously with salt, pepper, and your chosen herbs.
- Bake: Roast for 20-25 minutes, or until the cod is cooked through and the vegetables are tender. Cooking time may vary depending on the thickness of your cod fillets and your oven.
- Serve: Enjoy this delicious and healthy meal immediately, or store it in airtight containers in the refrigerator for up to 3 days.
Cooking Tips:
- For extra flavor, add a sprinkle of garlic powder or onion powder to the vegetables.
- Feel free to substitute your favorite vegetables – asparagus, carrots, or Brussels sprouts would all be delicious additions.
- If you prefer a crispier vegetable, increase the oven temperature slightly and roast for a few minutes longer.
Variations:
- Spicy Cod: Add a pinch of red pepper flakes to the cod seasoning for a spicy kick.
- Mediterranean Cod: Use oregano and a sprinkle of feta cheese for a Mediterranean twist.
- Sheet Pan Salmon: Easily substitute salmon fillets for the cod, adjusting cooking time as needed.
Nutritional Information (per serving, approximate):
Calories: Approximately 350-400 Protein: 30-40g Fat: 15-20g Carbohydrates: 15-20g
Quick & Easy Tuna Salad Meal Prep
This recipe is perfect for those super busy days. It's a classic, healthy, and satisfying meal that can be prepped in minutes and enjoyed throughout the week.
Ingredients:
- 2 (5 ounce) cans tuna in water, drained
- 1/2 cup plain Greek yogurt
- 1/4 cup chopped celery
- 1/4 cup chopped red onion
- 2 tbsp lemon juice
- 1 tbsp Dijon mustard
- Salt and pepper to taste
- Lettuce leaves, whole-wheat crackers, or avocado slices for serving
Instructions:
- Combine ingredients: In a medium bowl, combine the drained tuna, Greek yogurt, celery, red onion, lemon juice, and Dijon mustard.
- Season: Season with salt and pepper to taste. Mix well to combine.
- Serve: Serve the tuna salad on lettuce leaves, whole-wheat crackers, or alongside avocado slices. Store leftovers in an airtight container in the refrigerator for up to 3 days.
This simple tuna salad recipe offers a quick and healthy meal option, easily customizable to your taste preferences. Enjoy it as a light lunch or a quick dinner! It's a fantastic example of how delicious and easy homemade cooking can be. Remember to explore different variations and find what suits your palate best. Happy cooking!