Hey there, Seafoodies!
This month always brings a whirlwind of demands on our time and wallets—back-to-school lunch prep, tailgate party planning, Halloween costumes and that nagging reminder that the holiday season (and all its expenses) is right around the corner. If you’re trying to embrace a pescatarian lifestyle while juggling all these pressing priorities, we’ve got some seriously smart news—meal prepping with seafood might just be your answer! You’ll see what we mean with the recipes in this latest roundup that have all been specifically selected to contain overlapping and accessible ingredients, take very little time to make and hold up well in the refrigerator.
Here’s the thing about pescatarian meal prep—it’s actually easier than you might assume, and way more budget-friendly than most people realize. While grocery shopping feels like an expensive chore these days, strategic meal prepping lets you buy in bulk when items go on sale, stretch premium ingredients further and feel great about what you put on the table for your family.
For school lunches, seafood meal prep is a total busy week breakthrough. Just think beyond the basic PB&J sandwich! Prep up a bunch of Salmon Sushi Bowls on Sunday, and you’ve got four days of protein-packed lunches ready to grab from the fridge. Or try our 7 Layer Tuna Pasta Salad—each serving-size jar tastes even better after the flavors meld overnight, and they’re way more exciting and fresher than anything from the cafeteria.
The budget benefits are real too. Buying frozen scallops in bulk, canned salmon on sale or whole fish to portion yourself can slash your grocery costs significantly. When you meal prep, you’re also less likely to let ingredients go bad in the fridge—everything gets used with purpose!
Our favorite pescatarian meal prep strategy starts with choosing versatile proteins. Make a big batch of seasoned shrimp that can become Cheesy Shrimp Breakfast Casserole on Monday, Vietnamese Shrimp Spring Rolls on Tuesday and Instant Pot Seafood Risotto on Wednesday. Throw together Crab Frittata Squares for a quick breakfast option that saves you from wasting time (and money) in the drive-thru line. Make a large pot of Cod and Corn Chowder that freezes beautifully and serves as both lunch and dinner throughout the month.
The key is thinking in the overlapping components of these recipes, rather than complete meals. Prepare the required seafood protein for multiple recipes, cook your grains, chop your vegetables and prep your sauces separately. Then mix and match your completed dishes throughout the week to keep that menu interesting, all while maintaining that pescatarian focus.
This October, let meal prep take the stress out of pescatarian eating while keeping your budget intact. Because nothing beats walking into a busy week knowing your meal situation is already handled.
Give it a try—there’s nothing to lose and so much to gain!
Grab n’ Go Mediterranean Salmon Frittata Cups
These cups can be customized to your heart’s content! The portion size will stay the same (thank you muffin tin), but more mix-ins can be added to support any number of wellness goals (or to use up whatever is leftover in the fridge).
Savor some crunch from layers of fresh romaine lettuce, cucumber slices and cherry tomatoes. Tang and zest are provided by chopped red onion, shredded cheddar and a handful of black olives. Finally, our creamy homemade Greek yogurt dressing brings everything together into one phenomenal pasta salad!
Sheet Pan Cod & Vegetables with Smashed Tomatoes & Feta
Topped with a drizzle of olive oil, oregano and a generous sprinkling of crumbled feta, cod roasts alongside a vivacious veggie medley—we’re partial to this blend of broccoli florets, zucchini and yellow squash, but you can substitute any quick-cooking veggies that float your boat.
Brimming with filling protein, gut-healing fiber and a Tex-Mex zing—if you make these shrimp, bean and rice bowls over the weekend, you’ll have enough grab-and-go lunches (or heat-and-serve dinners) to power you through much of the following week. Turn this low-carb by subbing in cauliflower rice.
Say goodbye to the five-minute door dash and hello to some much-deserved sleeping in! Set aside 30 minutes on a weeknight to meal prep these muffins, and you’ll be one step closer to the stress-free mornings of your dreams.
While the salmon and rice are cooking, you can slice up the fruit and veggies and whisk together the sriracha-mayo. Then, pile up the ingredients, drizzle with dressing and enjoy! No tricks here—it really is that easy.
Instant Pot Crab Mac ‘n’ Cheese
With the help of an ooey-gooey time-honored classic, our seafoodie take on mac ‘n’ cheese is a great way to introduce crab to little ones, and up the nutrition on everyone’s dinner plate.
Keep the reheating coming—these hearty frittata squares can take it! Pair with some fresh fruit if you have a few more minutes before your mid-day meeting or dig in as-is, this recipe was made to leave marvelous leftovers.
Cheesy Shrimp Breakfast Casserole
In the Dish on Fish kitchen, one thing is certain—you can never go wrong with a casserole! What started out as a solid breakfast quickly became a favored snack, and now you might find us enjoying a bite of this recipe for any meal of the day.
In place of traditional breading, we use some grated cauliflower (fresh, pre-riced cauliflower can be a time-saver here) and gluten-free panko or flour. After a quick firming up in the fridge, these crabby cakes are ready for a basic sauté, a squeeze of lemon and a place in your lunchbox.
Vietnamese Shrimp Spring Rolls
Shrimp, rice vermicelli and a kaleidoscope of colorful, fresh-cut veggies combine to make this a nourishing treat—we dare you to only dig into one roll! If you’re short on time, ready-to-eat shrimp (or shrimp that is leftover from another meal) can be substituted to help keep things manageable.
As much as we love traditional deviled eggs, we’ve swapped in some low-fat Greek yogurt for full-fat mayonnaise, which helps cut calories without sacrificing creaminess. Try packing the spread separately from the halved boiled eggs and spreading it on with a sprinkle of chives while you are on the go.
A stick-to-your-ribs dinner favorite that freezes fantastically—ladle up this seafood soup with heart-healthy cod in the starring role and supported by a combination of rich spices like turmeric and red pepper flakes, plus corn and potatoes.
Canned tuna is always one of our top choices when it comes to shelf-stable convenience, budget-friendliness and meal-prep versatility. Skip the grocery run tonight because you’re likely to have all the makings of this spirited, home-cooked seafood dinner already at home!
Go ahead. Treat your taste buds to this rich and savory Instant Pot seafood risotto experience. After your first forkful, you’ll be looking forward to the leftovers—if there are any!
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