One-Pot Fish Recipes To Make Your Meal Prep Easier
Fish is a great source of protein and omega-3 fatty acids, so it’s important to make sure you’re including it in your meal plan. But if you’re anything like us, finding the time to make a delicious fish dish can be a challenge. That’s why we’ve rounded up some of our favorite one-pot fish recipes that are easy to make and require minimal clean-up.
1. Spicy Salmon with Coconut Rice
Description: This easy one-pot fish dish is a flavor-packed, nutrient-dense meal that’s sure to be a hit. The combination of spicy salmon, creamy coconut rice, and fresh veggies will have your taste buds singing.
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
- 2 tablespoons olive oil
- 2 salmon fillets
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1 cup white rice
- 1 can coconut milk
- 1/2 cup frozen peas
- 1/2 cup diced bell peppers
Instructions:
1. Preheat the oven to 375°F.
2. Heat the olive oil in a large oven-safe skillet over medium-high heat.
3. Sprinkle the chili powder, garlic powder, cumin, smoked paprika, and salt over the salmon and cook for 3-4 minutes per side.
4. Remove the salmon from the skillet and set aside.
5. Add the rice, coconut milk, peas, and bell peppers to the skillet and mix to combine.
6. Place the salmon back in the skillet, nestling it into the rice mixture.
7. Cover the skillet with a lid and bake for 20 minutes.
8. Remove the lid and bake for an additional 5 minutes.
9. Serve and enjoy!
Equipment:
- Oven-safe skillet
- Lid
Notes:
- Feel free to use any type of frozen vegetables you have on hand.
- You can also use brown rice in place of the white rice.
Nutrition: Per Serving
- Calories: 470
- Protein: 23g
- Fat: 25g
- Carbs: 41g
2. Baked Cod with Herbed Bread Crumbs
Description: If you’re looking for a light and healthy fish dish, this one is sure to hit the spot. The mild flavor of cod is perfectly complemented by the herbed breadcrumbs, making it a great option for a family dinner.
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
- 2 tablespoons olive oil
- 2 cod fillets
- 1/4 cup herbed breadcrumbs
- 1/4 teaspoon garlic powder
- 1/4 teaspoon paprika
- 1/4 teaspoon oregano
- 1/4 teaspoon thyme
- Salt and pepper, to taste
Instructions:
1. Preheat the oven to 375°F.
2. Grease a baking sheet with olive oil.
3. Place the cod fillets on the baking sheet.
4. In a small bowl, mix together the breadcrumbs, garlic powder, paprika, oregano, thyme, salt, and pepper.
5. Sprinkle the breadcrumb mixture over the cod fillets.
6. Bake for 15-20 minutes, or until the fish is cooked through and the breadcrumbs are golden brown.
7. Serve and enjoy!
Equipment:
- Baking sheet
- Small bowl
Notes:
- Feel free to use any type of breadcrumbs you have on hand.
- You can also use any type of white fish in place of the cod.
Nutrition: Per Serving
- Calories: 213
- Protein: 18g
- Fat: 11g
- Carbs: 12g
3. Orange-Glazed Salmon with Broccolini
Description: This one-pot fish recipe is a great way to get in your omega-3s while also enjoying a delicious meal. The combination of sweet and tangy orange glaze and crunchy broccolini makes for a tasty and nutritious dish.
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients:
- 2 tablespoons olive oil
- 2 salmon fillets
- 1/4 cup orange marmalade
- 1 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- Salt and pepper, to taste
- 2 cups broccolini
Instructions:
1. Preheat the oven to 375°F.
2. Heat the olive oil in an oven-safe skillet over medium-high heat.
3. Place the salmon fillets in the skillet and cook for 3-4 minutes per side.
4. In a small bowl, mix together the orange marmalade, Dijon mustard, garlic powder, salt, and pepper.
5. Spread the glaze over the salmon fillets.
6. Add the broccolini to the skillet and mix to combine.
7. Cover the skillet with a lid and bake for 15 minutes.
8. Remove the lid and bake for an additional 5 minutes.
9. Serve and enjoy!
Equipment:
- Oven-safe skillet
- Lid
- Small bowl
Notes:
- Feel free to use any type of fish you have on hand.
- You can also use any type of green vegetable in place of the broccolini.
Nutrition: Per Serving
- Calories: 333
- Protein: 25g
- Fat: 17g
- Carbs: 21g
Recipe Tips
When it comes to making one-pot fish recipes, there are a few tips and tricks to keep in mind. First, make sure you’re using an oven-safe skillet or baking dish. This will allow you to bake your fish in the same dish you cooked it in, making for a quick and easy clean-up.
Second, be sure to use a high-quality olive oil or vegetable oil when cooking your fish. This will ensure that the fish doesn’t stick to the pan and helps to add flavor to the dish.
Finally, be sure to season your fish with a variety of herbs and spices. This will help to bring out the flavor of the fish and make the dish even more delicious.
Making one-pot fish recipes is a great way to get a delicious and nutritious meal on the table in no time. With these easy recipes and tips, you’ll be able to whip up a tasty fish dish in no time.
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