Healthy Seafood Meal Prep Ideas: Cost, Time, and Calorie Breakdown

by Oleg Nikitenko August 26, 2024

Seafood Meal a Healthy Week

If you're aiming to eat healthier while saving time and money, incorporating seafood into your meal prep routine is a smart choice. Seafood is not only nutrient-rich but also easy to prepare and store, making it perfect for meal prep. Whether you're planning lunches for work or dinners for busy nights, these delicious seafood meal prep ideas will help you stay on track with your healthy eating goals. We’ve included cost estimates, preparation times, and calorie counts for each dish to make your planning even easier.

Why Choose Seafood for Meal Prep?

Seafood is an excellent option for meal prepping because it's quick to cook, rich in nutrients, and can be stored easily. Fish like salmon and tuna are packed with omega-3 fatty acids, which support heart health and reduce inflammation. Shellfish like shrimp and scallops offer high-quality protein while being low in calories. Additionally, seafood pairs well with a variety of vegetables and grains, making it easy to create balanced meals that are satisfying and delicious.

1. Baked Salmon with Vegetables

Recipe Overview:
Baked salmon with vegetables is a classic meal prep idea that’s as easy as it is healthy. This dish combines the rich, omega-3 packed goodness of salmon with the vitamins and fiber of fresh vegetables. It’s perfect for those who want a nutritious meal without spending hours in the kitchen.

Cost per Serving: Approximately $6.00
Preparation Time: 30 minutes
Calories per Serving: 400 calories

Ingredients:

4 salmon fillets (~$20)
1 bunch of asparagus (~$3)
2 zucchinis (~$2)
1 red bell pepper (~$1.50)
2 tbsp olive oil (~$0.50)
Salt and pepper to taste
Fresh lemon slices (~$1)

Preparation Steps:

Preheat your oven to 400°F (200°C).
Arrange the salmon fillets and vegetables on a sheet pan.
Drizzle with olive oil and season with salt, pepper, and lemon slices.
Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
Divide into meal prep containers and store in the fridge for up to 4 days.

Where to Buy:

For premium-quality salmon, visit Fish Products at Global Seafoods.

2. Shrimp and Quinoa Salad

Recipe Overview:
This shrimp and quinoa salad is a refreshing and protein-packed option that’s perfect for lunch or dinner. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it an excellent complement to the lean protein found in shrimp. Tossed with fresh vegetables and a zesty lemon vinaigrette, this salad is both nutritious and satisfying.

Cost per Serving: Approximately $5.00
Preparation Time: 25 minutes
Calories per Serving: 350 calories

Ingredients:

1 cup quinoa (~$1.50)
1 lb cooked shrimp (~$12)
1 avocado (~$1.50)
1 cup cherry tomatoes (~$2)
1/4 cup red onion (~$0.50)
2 tbsp fresh lemon juice (~$0.50)
3 tbsp olive oil (~$0.50)
Salt and pepper to taste

Preparation Steps:

Cook the quinoa according to package instructions and let it cool.
In a large bowl, combine the quinoa, shrimp, avocado, cherry tomatoes, and red onion.
Whisk together the lemon juice, olive oil, salt, and pepper in a small bowl to make the dressing.
Toss the salad with the dressing until evenly coated.
Divide into containers and store in the fridge for up to 4 days.

Where to Buy:

Get high-quality shrimp for your salad at Featured Seafood on Global Seafoods.

3. Tuna Stuffed Avocado

Recipe Overview:
Tuna stuffed avocado is a quick and satisfying meal that’s perfect for a low-carb lunch or snack. The combination of creamy avocado and protein-rich tuna makes this dish both filling and nutritious. It’s also incredibly easy to prepare, requiring minimal ingredients and no cooking, making it ideal for busy days.

Cost per Serving: Approximately $3.50
Preparation Time: 10 minutes
Calories per Serving: 300 calories

Ingredients:

2 ripe avocados (~$2)
1 can of tuna in water (~$2)
1/4 cup Greek yogurt (~$0.50)
1/4 cup celery (~$0.25)
1/4 cup red onion (~$0.50)
Salt and pepper to taste
Fresh parsley or chives for garnish (~$0.25)

Preparation Steps:

Cut the avocados in half and remove the pits.
In a bowl, mix the tuna, Greek yogurt, celery, red onion, salt, and pepper until well combined.
Spoon the tuna mixture into the avocado halves.
Garnish with fresh parsley or chives and serve immediately or store in the fridge for up to 2 days.

Where to Buy:

For the best canned tuna, explore Tuna Products at Global Seafoods.

4. Seafood Stir Fry

Recipe Overview:
Seafood stir fry is a versatile and flavorful dish that can be customized with your favorite vegetables and seafood. This recipe is perfect for a healthy dinner option that can be prepped in advance and reheated throughout the week. The stir fry method preserves the nutrients in the vegetables while ensuring the seafood remains tender and juicy.

Cost per Serving: Approximately $6.50
Preparation Time: 20 minutes
Calories per Serving: 450 calories

Ingredients:

1 lb shrimp or scallops (~$12)
1 cup broccoli florets (~$1.50)
1 cup snow peas (~$1.50)
1 cup carrots, julienned (~$1)
2 tbsp soy sauce (~$0.50)
1 tbsp sesame oil (~$0.50)
2 cloves garlic, minced (~$0.25)
1 tsp fresh ginger, grated (~$0.50)
1 tbsp sesame seeds (optional, ~$0.50)

Preparation Steps:

Heat the sesame oil in a large skillet or wok over medium-high heat.
Add the garlic and ginger, sautéing until fragrant.
Add the shrimp or scallops and cook until they turn opaque, about 3-4 minutes.
Add the broccoli, snow peas, and carrots, and stir-fry for another 4-5 minutes.
Stir in the soy sauce and sesame seeds, and cook for an additional 1-2 minutes.
Divide into containers and serve with brown rice or quinoa, storing in the fridge for up to 4 days.

Where to Buy:

For top-quality shrimp and scallops, visit Seafood Collection at Global Seafoods.

5. Grilled Shrimp Skewers

Recipe Overview:
Grilled shrimp skewers are an excellent option for meal prep, offering a smoky, charred flavor that pairs well with a variety of side dishes. This recipe is simple to prepare and can be made in large batches, making it perfect for those who want a protein-rich meal that’s ready to go. Pair with grilled vegetables or a fresh salad for a complete meal.

Cost per Serving: Approximately $4.50
Preparation Time: 25 minutes
Calories per Serving: 200 calories

Ingredients:

1 lb large shrimp (~$12)
3 tbsp olive oil (~$0.50)
2 cloves garlic, minced (~$0.25)
1 tbsp fresh lemon juice (~$0.25)
Salt and pepper to taste
Wooden or metal skewers

Preparation Steps:

In a bowl, mix the olive oil, garlic, lemon juice, salt, and pepper to create a marinade.
Add the shrimp to the marinade and let it sit for at least 15 minutes.
Preheat your grill to medium-high heat.
Thread the shrimp onto skewers, leaving a little space between each shrimp.
Grill the skewers for 2-3 minutes per side, until the shrimp are cooked through.
Serve with your favorite vegetables or salad, and store in the fridge for up to 3 days.

Where to Buy:

For high-quality shrimp perfect for grilling, check out Seafood Products at Global Seafoods.

Conclusion

Seafood is a delicious and healthy option for meal prepping, offering a variety of flavors and nutrients that can help you stay on track with your diet. Whether you’re baking salmon, making a shrimp salad, or grilling skewers, these meal prep ideas are designed to be easy, nutritious, and perfect for a week of healthy eating. With a little planning and preparation, you can enjoy flavorful seafood meals throughout the week, ensuring that you get all the benefits of a balanced diet without the hassle of cooking every day.

For premium seafood products to help you create these delicious meals, visit Global Seafoods. Explore their wide selection of high-quality seafood to elevate your meal prep game.