8 Easy Ways to Seafood Meal-Prep Like a Pro


Hi Seafoodies,

Are you ready? Whether it’s back to school or back to the office, two things we can count on next month are the end of summer (sorry, Seafoodies!) and the return to a busier schedule. If there’s any tip, trick or hack that can simplify our week—particularly at mealtimes—we’ll take it! That’s why we’re such huge proponents of make-ahead meals: They make enjoying healthy seafood all week even easier. If you haven’t embraced this trend yet, now is a great time to start!

The seafood meal prep concept is simple: Cook, portion, then devour on-demand! And if you crunch the nutritional numbers, you’ll quickly see how a little meal-prep can go a long way, netting you a few days of well-balanced, portion-controlled meals. But, let’s not overanalyze it! Just think about how amazing it will be to come home to a fridge full of breakfasts, lunches and dinners that you can pop in the microwave and enjoy in minutes.

To inspire you, we’ve curated these mouthwatering and budget-friendly meal prep ideas—from bowls and muffins to salads and conventional entrees—including all of your seafood faves. Shrimp fans, salmon enthusiasts and tuna buffs: There’s a meal prep with your name on it! (We’ve got all of you tilapia connoisseurs and crab aficionados covered, too!) And of course, seafood is so versatile that you usually can substitute whatever fish you have on hand or find on sale. Whichever species you choose, these dishes will give you the protein, omega-3s and essential vitamins and minerals you need to power through the week!

These dishes will keep in the fridge for up to four days. Featuring a variety of flavors like fajita spices, chili and lemon, they get an A+ grade for taste as well as convenience! Did we mention that most of these recipes can be cooked and assembled in less than a half-hour, or even less? If you do the Seafoodie math, that’s just a few minutes per meal! Let’s get started!

Loaded Shrimp Burrito Bowls 

Colorful, fajita-spiced burrito bowls loaded with black beans and veggies will ensure an absolutely shrimp-tastic start to the week! Pro-tip: Char-grilled corn kernels, available in the freezer section, will take this Tex-Mex dish to the next level.

Easy Egg & Crab Muffin 

These grab-and-go breakfast bites are what meal-prep is all about: Time savings, phenomenal taste and exceptional nutrition. Try this satisfying dish, and you’ll never reach for a conventional muffin again!

Shrimp and Artichoke Salad 

When you’re craving something light but satisfying, try this shrimp salad brimming with Italian herbs, briny artichokes, Parmesan and pine nuts. It’s an easy-prep meal guaranteed to get more salads (and healthy seafood!) into your life.

Tuna and White Bean Salad 

Low-fat and lemony, this protein-packed tuna salad is a pantry masterpiece! In about 10 minutes (and for the next few days), you can be enjoying this dish with crackers or crisp veggies.

Sheet-Pan Tilapia and Veggies 

Infused with garlic, olive oil and a scattering of Italian herbs, this make-ahead dish has a decidedly Mediterranean vibe. On a bed of fresh roasted vegetables and rice, this tilapia makes for a colorful and nutritionally balanced meal.

Salmon with Asparagus 

Heart-healthy baked salmon pairs perfectly with crisp asparagus and nutty quinoa for the make-ahead meal of your dreams. This Asian-inspired recipe—not to mention the honey-soy marinade—is definitely a keeper!

Shrimp Zucchini Noodles 

We’ve said it before, and we’ll say it again: Zoodles are where it’s at! This amazing, low-carb shrimp dish delivers all the great flavor of traditional scampi, so you can enjoy guilt-free indulgence all week.

Sweet Chili Salmon 

This eye-catching salmon dish brings a kaleidoscope of color to your plate! Chili-lime salmon tops a cornucopia of veggies—crunchy carrot spirals, shredded red cabbage, crisp bell peppers—with edamame and brown rice for an added nutritional punch.





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