75 Simple Seafood Pescatarian Meal Prep Recipes

I know how easy it is to get stuck in the same old meal prep routine with chicken and rice. That’s why I’ve put together simple and tasty pescatarian recipes to spice up your weekly menu. These meals are perfect for prepping ahead, so you can enjoy the fresh taste of the ocean all week long!

1. Mediterranean Tuna Salad Jars

This recipe is my go-to for busy weekdays. It’s a light, refreshing, and protein-packed lunch or dinner that’s ready in a flash.

Ingredients

• 1 can tuna in olive oil
• 1/4 cup Kalamata olives, chopped
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumbers, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese, crumbled
• Fresh herbs (dill, parsley)
• Lemon vinaigrette dressing

Instructions

1. In a small bowl, whisk together the juice of half a lemon, 2 tablespoons of olive oil, a pinch of salt, pepper, and your favorite dried herbs to make the vinaigrette.
2. Grab a few mason jars or reusable containers. Start by drizzling a layer of vinaigrette at the bottom of each jar.
3. Layer the rest of the ingredients in this order: red onion, cucumbers, tomatoes, olives, tuna, feta, and herbs.
4. Seal the jars and store them in the fridge for up to 4 days. When you’re ready to eat, just grab a jar, give it a good shake, and enjoy!

Meal Prep Tips

• Make a big batch of the vinaigrette to use throughout the week.
• Prep all the veggies in advance to save time during the week.
• For extra flavor, add a drizzle of olive oil and a sprinkle of red pepper flakes to the top of each jar before serving.

2. Spicy Shrimp and Veggie Skewers

These skewers are a fun and customizable way to get your seafood fix. Fire up the grill or simply bake them in the oven for a quick and easy dinner.

Ingredients

• 1 pound shrimp (deveined and peeled)
• 1 bell pepper (any color), cut into chunks
• 1 zucchini, cut into chunks
• 1/2 red onion, cut into chunks
• 1/2 cup pineapple chunks (optional)
• Marinade:
  • Juice of 1 lime
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 2 tablespoons olive oil

Instructions

1. In a bowl, whisk together the marinade ingredients.
2. Add the shrimp and veggies to the marinade and toss to coat. Let it marinate for at least 30 minutes (or up to 2 hours) in the fridge.
3. Preheat your grill or oven to 400°F (200°C).
4. Thread the marinated shrimp and veggies onto skewers, alternating between them.
5. Grill the skewers for 5-7 minutes per side, or bake in the oven for 10-12 minutes, until the shrimp are cooked through.
6. Serve over rice, quinoa, or a bed of greens.

Meal Prep Tips

• Marinate the shrimp and veggies the night before to save time.
• Assemble the skewers in advance and store them in the fridge until you’re ready to cook.
• Cook a big batch of rice or quinoa at the beginning of the week to use as a base for the skewers.

3. Salmon Cakes with Lemon-Dill Sauce

These salmon cakes are a great way to use up leftover cooked salmon or a can of salmon. They’re crispy on the outside, tender on the inside, and absolutely bursting with flavor.

Ingredients

• 1 can (14 ounces) salmon, drained and flaked (or 1 1/2 cups cooked salmon)
• 1/2 cup breadcrumbs
• 1 egg, beaten
• 1/4 cup fresh dill, chopped
• 1 tablespoon lemon zest
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• 2 tablespoons mayonnaise
• Salt and pepper to taste

Lemon-Dill Sauce:

• 1/4 cup mayonnaise
• 1/4 cup plain yogurt
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine all the salmon cake ingredients. Mix well until everything is combined.
2. Form the mixture into patties (about 1/2 inch thick).
3. Heat a skillet over medium heat and add a little oil.
4. Cook the salmon cakes for 3-4 minutes per side, or until golden brown and cooked through.
5. While the cakes are cooking, whisk together the sauce ingredients.
6. Serve the salmon cakes warm with the lemon-dill sauce.

Meal Prep Tips

• Make a double batch of the salmon cakes and freeze half for later.
• Store the sauce separately in the fridge to keep it fresh.
• Serve with a side of roasted vegetables or a simple salad.

4. Creamy Tuscan Cod

This dish is pure comfort food with a Mediterranean twist. It’s surprisingly simple to make and the creamy sauce is simply divine.

Ingredients

• 1 pound cod fillets
• 1/4 cup sun-dried tomatoes, chopped
• 2 cups spinach
• 2 cloves garlic, minced
• 1/2 cup heavy cream (or dairy-free alternative)
• 1/4 cup grated Parmesan cheese (optional)
• 1/2 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions

1. Season the cod fillets with salt, pepper, and Italian seasoning.
2. Heat a drizzle of olive oil in a skillet over medium heat.
3. Sear the cod fillets for 3-4 minutes per side, or until cooked through. Remove from the skillet and set aside.
4. In the same skillet, add a bit more olive oil and sauté the garlic for 30 seconds, until fragrant.
5. Add the sun-dried tomatoes and cook for another minute.
6. Stir in the spinach and cook until wilted.
7. Pour in the heavy cream and bring to a simmer.
8. Season with salt and pepper to taste.
9. Add the Parmesan cheese (if using) and stir until melted.
10. Return the cod fillets to the skillet and spoon the sauce over them.
11. Serve immediately with pasta or roasted vegetables.

Meal Prep Tips

• The sauce can be made ahead of time and stored in the fridge for up to 3 days.
• When reheating, add a splash of water or milk to the sauce to loosen it up.
• Cook the pasta or vegetables separately and store them in individual containers.

5. Sheet Pan Lemon Herb Salmon and Asparagus

This sheet pan meal is the epitome of easy meal prep. It’s healthy, flavorful, and requires minimal cleanup.

Ingredients

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 1 lemon, thinly sliced
• Fresh herbs (dill, thyme, parsley), chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Toss the asparagus with olive oil, salt, and pepper. Spread it out on the baking sheet.
4. Place the salmon fillets on top of the asparagus.
5. Top the salmon with lemon slices and sprinkle with fresh herbs.
6. Drizzle everything with olive oil and season with salt and pepper.
7. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.

Meal Prep Tips

• This recipe is easy to double or triple for the week.
• Store the cooked salmon and asparagus separately in the fridge for up to 4 days.
• Serve with a side of quinoa or brown rice for a complete meal.

6. One-Pot Seafood Paella

This paella is a celebration of seafood flavors! It’s a hearty and satisfying meal that’s perfect for sharing (or enjoying all by yourself).

Ingredients

• 1 cup rice (bomba or Arborio)
• 1/2 pound mixed seafood (shrimp, mussels, clams, calamari, white fish)
• Pinch of saffron threads
• 1 cup chopped tomatoes
• 2 cloves garlic, minced
• 1/2 cup peas
• 1 teaspoon paprika
• 3 cups vegetable broth
• Salt and pepper to taste

Instructions

1. Heat a drizzle of olive oil in a large skillet or paella pan over medium heat.
2. Sauté the seafood for 2-3 minutes per side, until cooked through. Remove from the pan and set aside.
3. Add the chopped tomatoes, garlic, and paprika to the pan. Cook for 2 minutes, until the tomatoes soften.
4. Stir in the rice and saffron threads, ensuring each grain is coated with the flavorful oil.
5. Pour in the vegetable broth and season with salt and pepper. Bring to a boil, then reduce heat to low and simmer for 15 minutes, or until the rice is almost cooked through.
6. Add the peas and cooked seafood back to the pan, gently nestling them into the rice.
7. Cook for another 5 minutes, or until the rice is tender and the liquid is absorbed.
8. Remove from heat and let the paella rest for 5 minutes before serving. This allows the flavors to meld and the rice to finish absorbing any remaining liquid.

Meal Prep Tips

• Reheating: Paella reheats beautifully. Simply add a splash of broth or water when reheating to prevent it from drying out.
• Storage: Store leftover paella in an airtight container in the refrigerator for up to 4 days.
• Freezing: You can also freeze individual portions of paella for up to 3 months. Thaw overnight in the refrigerator and reheat as needed.

7. Pretzel-Crusted Catfish

This recipe prominently features catfish, a lean and protein-rich fish, which is a core component of a pescatarian diet. This is a good choice for people who want a fun, crunchy fish dish, and for those who enjoy a bit of salt.

Ingredients

• 4 ounces of Catfish fillet
• 1/2 cup crushed pretzel pieces
• 1 tbsp Dijon mustard
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Brush catfish with Dijon mustard.
3. Press crushed pretzels onto the catfish.
4. Drizzle with olive oil, and season with salt and pepper.
5. Bake for 12-15 minutes, or until cooked through.

Meal Prep Tips

• Crush the pretzel coating in advance and store it in an airtight container to maintain crispness.
• Coat the catfish fillets with Dijon mustard beforehand and keep them refrigerated until baking.
• If reheating, consider using an air fryer to help restore some of the crust’s crispiness.

8. Crab-Stuffed Avocado

Crab meat is a seafood source of lean protein, making it perfectly aligned with pescatarian principles. This is a great choice for a light lunch or appetizer for those who want a healthy dose of good fats.

Ingredients

• 1/2 ripe avocado
• 2 ounces of cooked crab meat
• 1 tbsp mayonnaise
• 1 tsp lemon juice
• 1 tbsp chopped celery
• Salt and pepper to taste

Instructions

1. Halve and pit the avocado.
2. Mix crab meat, mayonnaise, lemon juice, and celery.
3. Season with salt and pepper.
4. Stuff the avocado halves with the crab mixture.

Meal Prep Tips

• Prepare the crab salad mixture (crab, mayo, lemon, celery, seasoning) and store it separately in the refrigerator.
• Cut and pit the avocados just before serving to prevent browning. A squeeze of lemon juice on the flesh will also help.
• If packing for lunch, consider keeping the crab salad and avocado separate and assembling them right before eating.

9. Scallops in Sage Cream

Scallops are delicious and nutritious shellfish, offering lean protein and minerals, which are valuable in a pescatarian plan. This luxurious meal is good for a fancy dinner, or for someone who wants to enjoy a rich seafood dish.

Ingredients

• 4 ounces scallops
• 1/4 cup heavy cream
• 1 tbsp butter
• 1 tbsp chopped fresh sage
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. Melt butter in a pan over medium heat.
2. Add garlic and sage, and cook for 1 minute.
3. Add cream, and bring to a simmer.
4. Season scallops with salt and pepper.
5. Add scallops to the pan, then cook for 2-3 minutes per side.

Meal Prep Tips

• Prepare the sage cream sauce and store it in the refrigerator. Reheat gently on the stovetop.
• Cook the scallops just before serving, as they cook very quickly and are best when fresh.
• If you must reheat scallops, do so gently in the sauce to prevent them from becoming rubbery.

10. Tilapia Fish Tacos

Tilapia is a mild and versatile fish that is a staple in many pescatarian meals. This is a great meal for a quick weeknight dinner, or for someone who wants a lighter version of tacos.

Ingredients

• 4 ounces of tilapia fillet
• 2 corn tortillas
• 1/4 cup shredded cabbage
• 1/4 cup salsa
• 1 tbsp lime juice
• 1 tbsp olive oil
• Cilantro to taste

Instructions

1. Season tilapia with salt, pepper, and lime juice.
2. Cook tilapia in a pan with olive oil, until cooked through.
3. Warm tortillas.
4. Flake the tilapia, and add to the tortillas.
5. Top with cabbage, salsa, and cilantro.

Meal Prep Tips

• Cook the tilapia fillets and shred them in advance. Store them in the refrigerator.
• Shred the cabbage and prepare any other desired toppings ahead of time.
• Warm the tortillas and assemble the tacos just before serving to prevent them from becoming soggy.

11. Miso-Glazed Salmon Bowls

Salmon gets a savory-sweet twist with a rich miso glaze that locks in flavor and moisture. Paired with rice, edamame, and crisp cucumber, it’s a balanced meal that works for lunch or dinner. Perfect for those who love bold flavors with minimal prep.

Ingredients

• 4 salmon fillets
• 2 tbsp white miso paste
• 2 tbsp honey
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 2 cups cooked rice (white or brown)
• 1 cup steamed edamame
• 1 cucumber, ribboned
• 1 tbsp sesame seeds

Instructions

1. Preheat oven to 375°F (190°C).
2. Mix miso paste, honey, soy sauce, and sesame oil in a small bowl.
3. Place salmon fillets on a lined baking sheet and brush with glaze.
4. Bake for 12–15 minutes, until flaky.
5. Assemble bowls with rice, edamame, cucumber, and salmon; sprinkle with sesame seeds.

Meal Prep Tips

• Store bowls in airtight containers for up to 4 days.
• Keep cucumbers separate until serving to prevent sogginess.
• For reheating, remove cucumber before microwaving.

12. Chili-Lime Shrimp with Quinoa Salad

Juicy shrimp marinated in chili and lime bring a zesty kick to this hearty quinoa salad. With black beans, corn, and fresh cilantro, it’s a vibrant, protein-packed meal. Great for busy days when you need something flavorful and ready to go.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp paprika
• Juice of 2 limes
• 2 cups cooked quinoa
• 1 cup canned black beans, rinsed
• 1 cup corn (fresh or frozen)
• ½ cup chopped cilantro

Instructions

1. Toss shrimp with olive oil, chili powder, paprika, and lime juice.
2. Sauté in a skillet over medium heat for 3–4 minutes per side.
3. In a large bowl, mix quinoa, black beans, corn, and cilantro.
4. Top quinoa salad with cooked shrimp.

Meal Prep Tips

• Store in the fridge for up to 3 days.
• Serve cold for a refreshing lunch or warm in the microwave.
• Add extra lime wedges in containers for fresh flavor.

13. Baked Halibut with Garlic Green Beans

Halibut’s mild flavor pairs beautifully with the smoky paprika seasoning in this simple baked dish. Served with garlicky green beans, it’s light yet satisfying. An ideal choice for a quick, no-fuss dinner.

Ingredients

• 4 halibut fillets
• 2 tbsp olive oil (divided)
• 1 tsp paprika
• Salt and pepper, to taste
• 12 oz green beans, trimmed
• 3 garlic cloves, minced

Instructions

1. Preheat oven to 375°F (190°C).
2. Place halibut on a baking sheet, drizzle with 1 tbsp olive oil, sprinkle with paprika, salt, and pepper.
3. Bake for 12–15 minutes, until fish flakes easily.
4. While fish bakes, sauté green beans in 1 tbsp olive oil with garlic until tender-crisp.
5. Serve halibut with green beans on the side.

Meal Prep Tips

• Keeps well in the fridge for 3–4 days.
• Reheat halibut gently to avoid overcooking.
• Can be paired with rice or quinoa for extra bulk.

14. Thai Coconut Curry Mussels

Plump mussels simmer in a creamy coconut curry infused with lemongrass and ginger. Served over jasmine rice, every bite is rich and fragrant. This dish feels special but comes together in minutes.

Ingredients

• 2 lbs fresh mussels, cleaned and debearded
• 1 tbsp coconut oil
• 2 garlic cloves, minced
• 1 tbsp grated ginger
• 1 tbsp red curry paste
• 1 can (14 oz) coconut milk
• 1 stalk lemongrass, smashed
• 1 tbsp fish sauce
• 2 cups cooked jasmine rice

Instructions

1. In a large pot, heat coconut oil over medium heat.
2. Add garlic, ginger, and curry paste; sauté for 1–2 minutes.
3. Stir in coconut milk, lemongrass, and fish sauce; bring to a simmer.
4. Add mussels, cover, and cook for 5–6 minutes until shells open.
5. Serve over jasmine rice, discarding any unopened mussels.

Meal Prep Tips

• Best eaten within 2 days for freshness.
• Store mussels and broth separately from rice.
• Reheat gently to avoid overcooking shellfish.

15. Sesame-Crusted Ahi Tuna with Veggie Slaw

Seared ahi tuna with a sesame crust is fresh, light, and packed with flavor. A crunchy cabbage slaw with ginger dressing adds brightness and texture. Perfect for a refreshing lunch or dinner.

Ingredients

• 4 ahi tuna steaks
• 2 tbsp sesame oil
• ½ cup sesame seeds (white and black mix)
• 2 cups shredded cabbage (purple + green)
• 1 cup shredded carrots
• 2 tbsp rice vinegar
• 1 tbsp soy sauce
• 1 tsp grated ginger

Instructions

1. Press sesame seeds onto both sides of tuna steaks.
2. Heat sesame oil in a skillet over medium-high heat; sear tuna for 1–2 minutes per side.
3. In a large bowl, mix cabbage, carrots, rice vinegar, soy sauce, and ginger.
4. Slice tuna and serve over slaw.

Meal Prep Tips

• Best served chilled; keeps for up to 3 days.
• Store slaw and tuna separately for maximum freshness.
• Tuna can be seared ahead and chilled for quick lunches.

16. Lemon Herb Salmon & Asparagus Boxes

Roast centre-cut salmon fillets in a 400 °F oven with olive oil, dried oregano, salt, and pepper for about 12 minutes. Add asparagus spears to the pan for the final 8 minutes so both components finish together. Portion into containers and chill; a quick microwave reheat keeps the salmon moist.

17. Garlic Shrimp & Quinoa Bowls

Sauté peeled shrimp in butter, minced garlic, and a squeeze of lemon until just opaque. Spoon the shrimp over cooked quinoa and tuck in fresh baby spinach, which wilts slightly when stored warm. The garlicky juices soak into the grains, delivering flavor without extra sauce.

18. Teriyaki Glazed Cod with Brown Rice

Simmer a quick teriyaki sauce from soy, ginger, honey, and rice vinegar, then brush over cod loins before broiling for six minutes. The glaze caramelizes into a sticky coating that reheats beautifully. Pair with steamed brown rice and a sprinkle of sesame seeds for a balanced dish.

19. Mediterranean Tuna & Chickpea Salad Jars

Layer oil-packed tuna, rinsed chickpeas, and crisp vegetables in jars with the dressing on the bottom and greens on top. Give the jar a good shake just before eating to coat everything evenly. Because there’s no lettuce touching the vinaigrette until serving, this salad stays bright for four days.

20. Chili-Lime Tilapia Taco Kits

Rub tilapia fillets with chili powder, cumin, and lime zest, then bake until flaky. Pack the fish, warmed tortillas, and a quick cabbage-cilantro slaw in separate compartments. Assemble tacos at mealtime to keep everything crisp.

21. Pesto Shrimp Pasta Cups

Cook whole-wheat fusilli and toss with your favorite basil pesto while still warm. Fold in quickly seared shrimp and sweet cherry tomatoes. Portion into cups and refrigerate; this dish tastes great hot or cold.

22. Cajun Salmon Sweet Potato Mash

Rub salmon with store-bought Cajun seasoning and sear skin-side down until crispy before finishing in the oven. Whip roasted sweet potatoes with a splash of almond milk for a silky mash. The mildly spicy fish pairs nicely with the natural sweetness of the potatoes.

23. Garlicky Mussel & Tomato Farro

Steam mussels in white wine and garlic until they open, then remove the meat and fold into a quick tomato sauce. Stir in cooked farro for chewy texture and extra fibre. The dish stores well and reheats on the stovetop with a splash of water.

24. Greek Yogurt Dill Salmon Salad

Flake leftover cooked salmon and mix with Greek yogurt, chopped cucumber, dill, and a squeeze of lemon. Serve with whole-grain crackers or stuff into pita pockets for portable lunches. The yogurt base stays light while keeping the fish moist.

25. Curried Coconut Shrimp & Veggies

Simmer shrimp in lite coconut milk, curry powder, and grated ginger until pink. Roast a medley of bell peppers and zucchini separately to avoid overcooking the shrimp. Spoon everything into containers with extra sauce to drizzle over steamed rice when reheating.

26. Lime-Soy Glazed Scallops with Snow Peas

Pat dry large sea scallops, sear in a hot pan, then deglaze with lime juice, soy sauce, and a dash of honey. The quick glaze thickens in under a minute. Add blanched snow peas for crunch and color.

27. Sesame Ginger Salmon Sushi Bowls

Bake salmon brushed with a sesame-ginger marinade, then cut into bite-sized cubes. Layer over cooled sushi rice with vegetables and a drizzle of the remaining sauce. Keep nori sheets on the side to add just before eating to avoid sogginess.

28. Tuna Niçoise Snack Packs

Blanch green beans and boil baby potatoes until tender. Combine with sustainably sourced tuna, olives, and quartered eggs. A small container of lemon-mustard vinaigrette rounds out the classic flavors.

29. BBQ Spiced Shrimp & Corn Salad

Toss shrimp with a quick blend of smoked paprika, cumin, and brown sugar, then sear until glossy. Mix with grilled corn, black beans, and peppers for a hearty salad. It travels well and tastes great chilled.

30. Miso Glazed Halibut & Soba Noodles

Whisk white miso, mirin, and maple syrup, then brush over halibut steaks before broiling. Cook soba noodles, rinse, and toss with sesame oil. The slightly sweet fish complements the nutty noodles.

31. Tomato Basil Sardine Penne

Stir canned sardines and fresh basil into a quick marinara while the penne boils. The fish breaks into silky pieces that enrich the sauce. Portion into containers and sprinkle with grated Parmesan after reheating.

32 Chipotle Lime Fish Burrito Bowls

Season mild white fish with chipotle powder and lime zest, then pan-roast until flaky. Build bowls with cooked rice, beans, and corn, adding the fish on top. Pack a side of salsa to keep flavors fresh.

33. Shrimp & Broccoli Stir-Fry Packs

Flash stir-fry shrimp and broccoli with ginger and soy for five minutes flat. Divide over brown rice or cauliflower rice. A splash of water during reheating revives the sauce.

34. Dill Pickle Salmon Couscous

Fold chopped dill pickles and herbs into warm couscous for a tangy base. Top with roasted salmon pieces and an optional dollop of Greek yogurt. The bright acidity keeps the meal lively over several days.

35. Thai Green Curry Mussel Soup

Simmer green curry paste and coconut milk, then add shelled mussels and spinach just before storing. The soup chills and reheats without separating. Serve over jasmine rice for a comforting bowl.

36. Honey Dijon Baked Trout

Combine Dijon mustard, honey, and thyme, then spread over trout fillets. Bake until the flesh is opaque and flakes with a fork. The glaze locks in moisture, making this great for next-day lunches.

37. Sriracha Mayo Tuna Lettuce Wraps

Blend canned tuna with Greek yogurt and a light swirl of Sriracha for heat. Spoon into romaine leaves, adding grated carrot for crunch. Store the tuna mixture separately and build wraps on demand.

38. Ginger Soy Steamed Clams & Rice

Steam littleneck clams with fresh ginger until they open, then remove the meat to avoid shells in your lunch boxes. Fold into warm rice and pour the fragrant broth over top. This coastal classic reheats gently in the microwave.

39. Orange Glazed Salmon & Green Beans

Reduce fresh orange juice with soy sauce and garlic for a citrus glaze. Bake salmon and green beans on the same pan, brushing halfway through. The sweet-savory finish pleases even hesitant fish eaters.

40. Panko-Crusted Cod Nuggets

Cut cod into bite-sized cubes, coat with seasoned panko, and bake until crisp. The nuggets stay crunchy when reheated in a toaster oven. Pair with tartar sauce and roasted veggies for a balanced plate.

41. Chimichurri Shrimp & Roasted Cauliflower

Pulse parsley, garlic, vinegar, and olive oil into a chunky chimichurri. Roast cauliflower until browned, then top both shrimp and veg with the herb sauce. This combo delivers color and freshness even after refrigeration.

42. Spicy Sardine & Avocado Toast Kits

Mash ripe avocado with lime juice and chili flakes. Keep sardines and toast separate to prevent sogginess. Assemble at the office for an omega-3-rich snack.

43. Mediterranean Baked Haddock with Tomatoes

Arrange haddock with tomatoes, olives, and capers, drizzle with olive oil, and bake until the fish flakes easily. The pan juices form a light sauce. Spoon over couscous for effortless lunches.

44. Lemon Pepper Shrimp Orzo Salad

Sauté shrimp with lemon pepper seasoning, then fold into cooled orzo. Add diced cucumber and parsley for crunch and herbaceous notes. Serve chilled for a refreshing midday meal.

45. Turmeric Coconut Fish Stew

Simmer onions, turmeric, and garlic in coconut milk, then add cubed white fish and sweet potatoes. The mild spice permeates the broth without overwhelming the fish. Portion with steamed rice to stretch each serving.

46. Blackened Catfish & Quinoa Pilaf

Coat catfish in a paprika-heavy Cajun mix and sear until a dark crust forms. Serve atop a simple quinoa pilaf cooked in vegetable broth. The contrast of smoky fish and fluffy grains stays appealing through the week.

47. Ginger Garlic Shrimp Zoodle Stir-Fry

Spiralize zucchini and quick-cook in a hot pan before adding shrimp and a soy-ginger glaze. Because zucchini releases water, store sauce separately and combine when reheating. This keeps textures firm.

48. Herb Poached Salmon Mason-Jar Quinoa

Poach salmon gently in vegetable broth with bay leaves and peppercorns. Layer with quinoa and broccoli in jars, adding lemon for brightness. The gentle cooking method produces moist fish that stores beautifully.

49. Cajun Shrimp Stuffed Bell Peppers

Mix cooked rice with sautéed shrimp, diced tomatoes, and Cajun seasoning, then fill par-baked pepper halves. A quick finish in the oven melds flavors. Stuffed peppers reheat neatly without falling apart.

50. Pesto Mackerel & Potato Salad

Combine boiled baby potatoes with store-bought pesto while still warm so they absorb flavor. Add flaked smoked mackerel and a handful of arugula. The salad holds up well and offers heart-healthy fats.

51. Sesame Crusted Tuna Steaks & Edamame

Press tuna steaks into a mix of black and white sesame seeds, then sear for two minutes per side. Slice thin and cool quickly to keep the centers rosy. Serve with steamed shelled edamame for a protein-heavy lunch.

52. Italian Shrimp & White Bean Soup

Simmer onions, garlic, crushed tomatoes, and cannellini beans, then add shrimp during the last five minutes. Baby spinach wilts into the hot soup for extra greens. The flavors deepen in the fridge, making leftovers tastier.

53. Greek-Style Baked Red Snapper

Layer snapper with tomato rounds, onion, and olives, sprinkle with oregano, and bake until flaky. The vegetables release juices that double as sauce. Serve with crusty bread or rice.

54. Cilantro Lime Shrimp Couscous Jars

Marinate shrimp briefly in lime juice and chopped cilantro, then sauté. Alternate layers of couscous and vegetables in jars, finishing with the shrimp. Shake before eating for an even distribution of flavors.

55. Smoky Paprika Salmon Cakes

Combine flaked cooked salmon with breadcrumbs, egg, and smoked paprika, forming small patties. Pan-sear until crisp outside and tender inside. They reheat well in a skillet or air fryer.

56. Asian Citrus Poached Cod & Bok Choy

Poach cod in a broth of orange juice, ginger, and light soy. Add quartered bok choy toward the end. The mild fish absorbs aromatic broth without becoming dry when reheated.

57. Lemon Caper Shrimp Gnocchi

Sauté store-bought gnocchi until golden, then toss in shrimp, capers, and a limoncello splash or lemon juice. The starch from the gnocchi thickens the sauce naturally. Portion into bowls for a comforting meal.

58. Chili Garlic Sardine Fried Rice

Use day-old rice for better texture, stir-frying with garlic, soy, and canned sardines. Finish with scallions and chili flakes for punch. This reheats wonderfully in a skillet or microwave.

59. Coconut Lime Shrimp Skewers & Veggie Rice

Marinate shrimp in coconut milk, lime zest, and garlic, thread onto skewers, and broil for three minutes per side. Serve over rice studded with peas and carrots. Remove shrimp from skewers before packing to save space.

60. Rosemary Garlic Baked Pollock

Brush pollock with olive oil, garlic, and chopped rosemary, then bake until firm. This mild fish takes on the herb flavors quickly. Pair with roasted root vegetables for a hands-off dinner prep.

61. Old Bay Shrimp & Potato Foil Packs

Toss shrimp, par-cooked potatoes, and corn chunks with butter and Old Bay, seal in foil, and bake. The steam infuses everything with classic coastal seasoning. Unwrap and store directly in containers.

62. Teriyaki Salmon Lettuce Cups

Bake salmon in bottled or homemade teriyaki sauce until caramelized. Cool, flake, and store separate from rinsed lettuce leaves. Assemble cups right before eating to keep the greens crisp.

63. Greek Yogurt Tzatziki Shrimp Pitas

Whisk together Greek yogurt, cucumber, garlic, and dill for homemade tzatziki. Fill whole-wheat pitas with grilled lemon-oregano shrimp and the creamy sauce. Pack foil-wrapped pitas for easy grab-and-go meals.

64. Harissa Baked Mackerel & Couscous

Spread store-bought harissa paste over mackerel, then bake until the skin blisters. Serve alongside quick couscous cooked in vegetable broth. The spicy fish perks up the mild grain.

65. White Wine Clam & Kale Linguine

Steam clams in white wine and garlic, discard shells, and toss meat with linguine and wilted kale. The clam juices create a natural sauce that coats each strand. Divide into containers and reheat with a splash of water.

66. Lime Cilantro Haddock Tacos

Bake haddock with lime juice and cilantro stems for flavor, shredding once cooked. Store fish and tortillas separately, plus a quick cabbage slaw in another container. Warm tortillas and build tacos when ready to eat.

67. Spicy Peanut Shrimp & Rice Noodles

Blend peanut butter, soy sauce, sriracha, and lime for a silky sauce. Toss with cooked rice noodles and sautéed shrimp. The dish is delicious at room temperature, perfect for office lunches.

68. Dill Mustard Salmon & Barley Salad

Whisk whole-grain mustard, lemon, and olive oil for a sharp dressing. Combine with cooked barley and roasted salmon pieces. Fresh dill adds classic Nordic flavor that stays fragrant for days.

69. Black Bean & Shrimp Taco Salad

Arrange romaine lettuce, beans, grilled shrimp, and sweet corn in separate quadrants for visual appeal. Pack salsa or dressing on the side to keep greens crisp. Toss everything together just before eating.

70. Herb Butter Scallop & Pea Risotto

Cook risotto until creamy, folding in peas near the end. Sear scallops in herb butter, placing them on top of the rice. Risotto reheats gently on the stovetop with a splash of broth.

71. Lemon Garlic Sardine Spaghetti

Sauté garlic in olive oil, add sardines until warm, then toss with al dente spaghetti and lemon zest. The pantry-friendly ingredients make this dish ideal for last-minute prep sessions. A dusting of parsley brightens each serving.

72. Orange Ginger Shrimp Stir-Fry

Stir-fry shrimp and vegetables quickly over high heat, finishing with a sauce of fresh orange juice, ginger, and soy. The citrus keeps flavors lively even after chilling. Serve with rice or cauliflower rice.

73. Panko Parmesan Baked Tilapia

Press tilapia into a mix of panko, Parmesan, and Italian herbs, then bake until the crust turns crisp. The thin fillets cook in under 15 minutes, perfect for quick batch prep. A squeeze of lemon before serving brightens everything.

74. Turmeric Garlic Shrimp & Lentil Salad

Sauté shrimp with turmeric and garlic, then cool. Toss with cooked green lentils, peppers, and arugula in a simple olive oil dressing. The protein-packed salad keeps you full all afternoon.

75. Basil Pesto Salmon & Roasted Veggie Platters

Brush salmon with basil pesto and bake alongside a mix of zucchini, tomatoes, and peppers. The vegetables soak up stray pesto for extra flavor. Portion into platters and store; they reheat well or taste great chilled.

Final Thoughts

So there you have it – delicious and nutritious pescatarian seafood recipes that are incredibly easy to meal prep. With a little planning and these simple recipes, you can enjoy a week’s worth of flavorful meals without sacrificing your valuable time. So go ahead, stock up on fresh seafood, gather your ingredients, and dive into a week of effortless pescatarian meal prepping.