Loaded with nutrients, such as protein and vitamin D as well as omega-3 fatty acids, which are incredibly important for your body and brain, fish is considered among the healthiest foods on the planet and obviously meal prepping with fish is incredibly healthy.

Aside from the incredible health benefits we get out of fish, another great thing about this seafood is that it is very versatile and easy to prepare. It is delicious and convenient to include in meal prepping as it can be cooked in different ways. Basically, all types of fish is good for you.


  • Essential   nutrients booster
  • Lower the risk of heart attacks and strokes
  • Helps the body  during development
  • Enhance   intelligence  and protect the brain from weakening
  • Helps you avoid misery
  • Supplies   vitamin D to the body
  • Fights against  autoimmune diseases
  • Prevent asthma in children
  • Protect your eyesight as you aged
  • Develop a  quality of sleep

How to Select

 For whole fish, check:

  • The eyes should be vivid, clear and rounded.
  • If you notice that the fish has a strong smell, or similar to the scent of a beach at low tide, it should be avoided.
  • The gills should be bright red as it indicates freshness.
  • Skin should be firm, clean, and shiny, as if the fish were still breathing.
  • The belly should be firm not bloated.

For Fillets, check:

  • The same strategies are applied to check the smell of fillets and whole fish.  But take note, fillets spoil faster once cut. In addition, there are fewer visible strategies (like eye and gill exterior) to follow.
  • Follow whole fish guidelines in checking the skin; also take note that the fillets are cut plainly and that the skin is not in shreds.
  • The flesh should be firm, robust, and shiny. Ask permission to touch it just to test if it springs back when gently pressed. If it does, then it has a high-quality.  If the edges of the fillet have begun to become brownish, you really need to skip it.
  • The flesh should appear fully transparent and shiny. On the other hand, a milky and not clear appearance indicates that the flesh has been uncovered to air for an extensive period of time and is not new anymore.

How to Store

  • Maintain the freshness by letting a new caught fish still breathing.
  • A metal link bag will let fish to stay alive longer in the water than a string.
  • Microorganisms are present on each fish and grow faster on a dead fish held in humid surface water.
  • You should clean the fish thoroughly and chill it to avoid decay.
  • Commonly, spoilage of fish takes place faster at summer temperatures. Also, it slowed down as freezing temperatures are attained.
  • How to Freeze:
    • Get rid of the tummy part and thoroughly clean the fish shortly after catching.
    • Prepare the fish. Then, cut large fish into steaks. Finally, freeze the small whole fish in the freezer.
    • Wrap up the fish in freezer bags. Then, separate layers of fish with thick packaging for easier defrosting and store at 00F lower setting.  When all set, defrost in refrigerator.

Tips to Prepare Fish

  • Using scissors, trim the fins of the fish.
  • Using the back of a knife, scale the fish starting from the tail going to the head.
  • On both sides, cut a slant into the back of the head and then one cut on the base.  Remove the head away, removing any guts that come with it.  After, crack the membrane holding the bloodline with the tip of a knife. Then, use a brush or kitchen paper to clean it away. Lastly, wash under a running tap water.

Fish Infographics

Batch Meal Preps

Healthy Recipes


  • 2 medium tilapia fillets cut into 6 pieces
  • 1 cup fresh breadcrumbs (see note)
  • 1/3 cup chopped parsley
  • 2 garlic cloves (minced)
  • 2 tbsp melted butter
  • salt and pepper to taste
  • lemon wedges to serve


  • Preheat the oven to 400F. Place the tilapia pieces on a baking sheet coated with cooking spray. Sprinkle the fish with salt and pepper and set aside.
  • In a mixing bowl, combine bread crumbs, parsley, garlic and butter.
  • Divide the mixture between the fish pieces and coat them evenly. Press the crumbs on with your hands slightly to make sure that they are covering the fish nicely.
  • Bake the fish for 15-20 minutes, or until it is white and flakes easily, and the crumbs are golden brown.
  • Serve with lemon wedges.


  • 6 Tbsp olive oil
  • 1 medium onion, chopped (about 1 1/2 cups)
  • 3 large garlic cloves, minced
  • 2/3 cup fresh parsley, chopped
  • 1 1/2 cups of fresh chopped tomato (about 1 medium sized tomato) OR 1 14-ounce can of whole or crushed tomatoes with their juices
  • 2 teaspoons tomato paste (optional)
  • 8 oz of clam juice (or shellfish stock)
  • 1/2 cup dry white wine (like Sauvignon blanc)
  • 1 1/2 lb fish fillets (use a firm white fish such as halibut, cod, red snapper, or sea bass), cut into 2-inch pieces
  • Pinch of dry oregano
  • Pinch of dry thyme
  • 1/8 teaspoon Tabasco sauce (or more to taste)
  • Freshly ground black pepper to taste
  • Salt to taste


  • Heat olive oil in a large thick-bottomed pot over medium-high heat. Add onion and sauté 4 minutes, add the garlic and cook a minute more. Add parsley and stir 2 minutes. Add tomato and tomato paste, and gently cook for 10 minutes or so.
  • Add clam juice, dry white wine, and fish. Bring to a simmer and simmer until the fish is cooked through and easily flakes apart, about 3 to 5 minutes. Add seasoning. Salt to taste. Ladle into bowls and serve.
  • Great served with crusty bread for dipping in the fish stew broth.



  • 1 cup quinoa uncooked
  • 1/2 teaspoon kosher salt
  • 3/4 cup english cucumbers diced, seeded
  • 1 cup cherry tomatoes sliced in half
  • 1/4 cup red onion finely diced
  • 4 basil leaves thinly sliced
  • zest of one lemon


  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 20 ounces salmon fillets (four 5-ounce pieces)
  • 8 lemon wedges
  • 1/4 cup parsley chopped fresh


  • In a medium saucepan with a lid, bring 1 cup quinoa, 2 cups of water and ½ teaspoon salt to a boil. Cover and reduce to a simmer, cooking about 20 minutes or according to package directions until quinoa is light and fluffy. Turn off heat and let sit for at least 5 minutes covered before serving. Right before serving mix in the cucumbers, tomatoes, onions, basil and lemon zest. Meanwhile, make the salmon.
  • In a small bowl combine salt, pepper, cumin and paprika. Line a sheet pan or glass dish with foil and lightly grease with olive oil or nonstick cooking spray. Transfer salmon fillets to pan. Evenly coat the surface of each fillet with about ½ teaspoon of the spice mixture.
  • Place the lemon wedges on the edge of the pan with salmon.
  • Broil on high with the rack placed in the lower third of the oven for 8 to 10 minutes, or until salmon is cooked and flakes apart easily with a fork. Sprinkle with parsley and serve with roasted lemon wedges and vegetable quinoa.

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