BULK FROZEN FISH RECIPES

Seafood plays an important role in having a balanced, healthy diet. It provides a host of vitamins and minerals, lean protein and healthy fats, such as omega-3 fatty acids. In the following video, I also answer some FAQs when it comes to purchasing, preparing, cooking and storing fish and seafood, including the hot debate right now – wild vs farmed seafood. Watch the video, then check out the full recipes below.  Here are four tips to consider when preparing fresh or frozen seafood for meal prep: 1.Baking saves time and dishes and is the easiest for meal prep. Since seafood is lean, it cooks pretty fast.  Cooking fish is often times the absolute last thing I’ll cook during the meal prep process. It’s as simple as seasoning the fish, placing the fish fillets on a baking sheet/rack, and then placing them in the oven for a few minutes. Easy. 2.Marinating “drowns out” fishy flavor. For those most sensitive to seafood odors/flavors, marinating the fish overnight or for at least 30 minutes is a way to infuse the fish with more of the flavors that you want.  This is especially helpful for fatty fish like salmon. I recommend using citrus flavors and/or Greek yogurt.  The yogurt will help with flavor and lock in moisture. 3.DO NOT overcook the fish. Often times the longer you cook fish, the “fishier” it becomes.  Plus, dried seafood is nearly as dreadful as struggle chicken. 4.Store in an airtight container for no more than 3 days. Cooked fish can safely be stored in your fridge for up to 3 days, maybe even 4 days.  But I highly recommend freezing any cooked fish that will not be eaten within 3 days. For me, I freeze if I will not eat it within two days because I want the flavors of the fish to be as “fresh” as possible upon eating and reheating. Defrost cooked fish in the fridge the night before you’re going to eat it. When you are buying fresh fish and seafood, have on your mind, there are a variety of reasons people prefer frozen over fresh fish. Some nutrients may be lost while thawing out frozen fish, but the amount is really minimal. Freezing not only retains the nutritional properties of the fish but also prevents the growth and development of bacteria, so we get increased safety by choosing frozen fish.  Here are 4 easy and quick seafood recipes to cook in bulk!  HEALTHY SALMON RECIPES When preparing salmon for meal prep, cook on high heat (around 420F/) for a shorter period of time, around 8 – 12 minutes.  You want the salmon pink and moist in the center, medium rare is the best. Citrus Soy Salmon Fillet Recipe In this recipe, we are preparing wild salmon in a marinade of orange, soy sauce, sriracha and ginger. Marinate for at least 30 minutes or overnight. Place marinated salmon fillets on a baking sheet or rack, then bake in the oven for 10 – 12 minutes, in a preheated oven at 420F. Garnish with some orange slices and fresh mint. Spicy Southwest Salmon Fillet Recipe Another recipe with wild-caught salmon fillets. This time, we are making a seasoning rub with olive oil, smoked paprika, cumin and pepper. Rub the salmon fillet in seasonings rub, then place the salmon on a baking sheet or rack. Bake in the oven for 10 – 12 minutes, in a preheated oven at 420F. Garnish, divide into desired portions for meal prep.   HEALTHY WHITE FISH RECIPES  Garlic Herb Yogurt Cod Recipe For this amazing code fish in bulk recipe, you will need 1lb of wild caught cod fillet and Greek yogurt, garlic, pepper, fresh dill, and lemon for the marinade. Marinate for at least 30 minutes or overnight. Place cod fillets on a baking sheet or rack, and bake in the preheated 400F oven for 12 – 15 minutes. Garnish with sea salt and pepper, and enjoy! Pecan Crusted Orange Roughy Recipe First, set the oven to 400F. Now, let's make magic. Whisk egg in a bowl. In another bowl, mash up the pecans up using a food mallet or other kitchen utensil with a flat surface.  You can also gently pulse blend in a food processor – just be careful not to turn it into powder/dust.  Add the remaining ingredients for the crust to the bowl and mix together. Dip the wild caught orange roughy fillets in the egg and then the pecan mixture. Bake in the oven for 12 – 15 minutes.  Tip: To get a more golden, crispy outer layer, lightly spray the fillets with olive oil or coconut oil before baking. Garnish with fresh parsley, lemon, sea salt & pepper to taste.

Total Time 42 min

Prep Time 30 min

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Nutrition Facts : ServingSize , Calories 171 calories, FatContent 7g, CarbohydrateContent 2g, CholesterolContent , FiberContent 0g, ProteinContent 23g, SaturatedFatContent , SodiumContent -, SugarContent 2g, TransFatContent

Get inventive and batch cook these easy yet achievable recipes to enjoy now or freeze for later, from classic cottage pie and creamy coconut dahl to cook-from-frozen fish fingers and cinnamon buns

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Number Of Ingredients 1

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