When you’re heading back to school – or have kids that are about to start – the last thing you want to do is make complex meals. One of the best things about fish is its fast preparation time, so we’ve got you covered.
Meal prep, fast dinners, and simple lunches are the glue holding students together. Meal prep, in particular, is closely associated with improved mental health and less stress. When your mind is on your studies, or helping your children with their upcoming exam, it’s great knowing you have delicious meals ready to go.
At Marine Harvest, we want to do more than provide you with delicious fish fillets. We love sharing fast, tasty recipes that save you valuable time during your busy week.
When’s the last time you upgraded your pantry equipment? Before we dive into easy fish lunches and meal prep with seafood, let’s make sure you have the best time-saving tools.
This appliance is an absolute must for fast, no-fuss meal prep. It quickly cooks your fish while creating a crisp texture, a win-win combination for time-strapped foodies. Alongside fish, your air fryer can quickly cook starchy vegetables, greens, and toast.
Not just any Tupperware will do for meal prep. You need to make sure you have air-tight bowls that seal firmly to keep bacteria at bay. Other features you can look for to keep your food safe are:
Don’t lose valuable time measuring out water and rice in a stovetop pot. Rice cookers already come with predefined measurements and pre-defined settings so you can quickly cook rice anytime. (Many rice cookers are also able to make pasta or quinoa, so you get even more convenience in one spot!)
You don’t have to sacrifice flavor with quick dishes. One of our key principles for Marine Harvest is to make lunch and dinner easy with seasoned or unseasoned fish fillets.
Quinoa is filled with essential nutrients like zinc, folate, and iron. It’s also a great source of fiber and protein, so consider pairing with a sockeye fillet for healthy meal prep.
You can keep quinoa in the fridge for three to four days, so make a few days’ worth in advance so you can have a go-to lunch for the week. All you’ll have to do is pop a sockeye fillet in your air fryer, wait for 8 to 10 minutes, then slide it on top.
Many ingredients mix well with quinoa to create extra flavor and crunch, like minced almonds, dried cranberries, green onions, or black olives. Drizzle on a little vinegar or honey right before eating and you have a dish that’s pure motivation.
If you have a little extra energy right before the school week, consider putting together a few rice balls. They’re simple finger food that fill you up quickly and are easy to pack into airtight containers.
You can cook up a trout fillet, then shred it and mix it with a spicy mayo sauce. Red pepper flakes, paprika, and sriracha are great places to start (though don’t go overboard if you’re sensitive to spice!).
Fill your rice ball with a pinch of your fish mixture, add a dried nori wrap, then tuck your results into an airtight container alongside some pickled ginger. It’s a classic lunch that will keep you full for hours.
Busy students of all ages are already familiar with how simple pasta dishes are. Add some Pacific cod and you have two convenient ingredients that get even more convenient together.
Herbal cod pasta is one of the easiest back to school dinners since each main element cooks quickly. Boil your pasta for 10 or 15 minutes before oiling your cod for the air fryer, then line up your fish’s cooking time with your pasta’s end time. By the time your spaghetti or rotini is done, your fish will be sizzling and ready to be placed on top.
Dice up a few fresh herbs (like cilantro or parsley), mix in some melted butter, and you’re all set for an easy dinner.
Frozen vegetables are one of the most beloved elements of any quick dinner. When you add cod to the mix, you keep hard work to a minimum while still enjoying a healthy and tasty meal.
You can sauté or air fry your cod: either way is going to be fast enough to save you time. Toss in some frozen snap peas, green beans, red peppers, green peppers, and mushrooms to create a quick stir-fry. Soy sauce, sesame oil, and peanut oil will lend a pop of flavor while keeping everything from getting too dry.
Fish doesn’t have the reputation for fast, easy food prep, but that’s starting to change. When we founded Marine Harvest, we wanted to make it easy for people to enjoy the delicious flavor and numerous health benefits of fish.
If you want to see more seafood meal prep, or just learn more about us, check out our blog for new posts. We update on a regular basis so you’re always getting the most value out of your fish fillets!