Pescatarian Weekly Meal Prep Guide

Meal prep doesn't have to be boring chicken and rice. This guide gives you five wildly different seafood meals using all four of Popsie's wild Alaskan species — salmon, cod, halibut, and sablefish. Spend about 90 minutes on Sunday, and you'll have lunches and dinners sorted for the entire work week. Each meal is designed to store well, reheat beautifully, and keep you fueled with lean protein and omega-3s.

The strategy: Cook all proteins and grains on Sunday, prep sauces and veggies, then assemble fresh each day. Fish reheats best at 275°F in the oven for 8-10 minutes — never microwave if you can avoid it.

Monday & Tuesday: Herb-Baked Salmon Bowls

Serves 2 × 2 portions

Ingredients:

• 4 sockeye salmon portions, 1 tablespoon olive oil, 1 teaspoon garlic powder, 1 teaspoon dried herbs de Provence, salt and pepper
• 2 cups cooked quinoa, 2 cups roasted broccoli, 1 avocado (slice day-of), lemon wedges

Sunday Prep:

1. Season salmon with oil, garlic powder, herbs, salt, and pepper. Bake at 400°F for 12 minutes.
2. Cook quinoa and roast broccoli on the same sheet pan. Cool completely and store fish, grain, and veg in separate containers.
3. Day-of: assemble bowl, slice fresh avocado, squeeze lemon, reheat if desired.

Wednesday: Cod & Veggie Stir-Fry

Serves 2 portions

Ingredients:

• 2 cod portions cut into 1-inch pieces, 1 tablespoon avocado oil, 1 tablespoon soy sauce, 1 teaspoon sesame oil, ½ teaspoon ginger
• 2 cups stir-fry vegetables (bell pepper, snap peas, carrots), 1.5 cups cooked jasmine rice

Sunday Prep:

1. Cook rice and portion into containers. Prep and slice vegetables, store in bags.
2. Mix stir-fry sauce (soy, sesame oil, ginger) in a small jar.
3. Day-of: Stir-fry cod in avocado oil 3 minutes, add veggies 3 minutes, pour in sauce. Serve over rice. (Best cooked fresh — 10 minutes total.)

Wednesday & Thursday: Halibut Grain Bowls

Serves 2 × 2 portions

Ingredients:

• 4 halibut portions, 1 tablespoon olive oil, juice of 1 lemon, 1 teaspoon cumin, salt and pepper
• 2 cups cooked farro or brown rice, 1 cup cherry tomatoes, 1 cup cucumber, ¼ cup tahini, 2 tablespoons lemon juice

Sunday Prep:

1. Season halibut with olive oil, lemon, cumin, salt, and pepper. Bake at 400°F for 14 minutes. Cool and store.
2. Cook farro. Make tahini dressing (tahini + lemon juice + water to thin). Halve tomatoes and dice cucumber, store separately.
3. Day-of: assemble bowl with grain, fish, fresh veggies, and drizzle of tahini dressing.

Thursday & Friday: Sablefish with Coconut Rice

Serves 2 × 2 portions

Ingredients:

• 4 sablefish portions, 2 tablespoons miso paste, 1 tablespoon mirin, 1 teaspoon sesame oil
• 1.5 cups jasmine rice cooked in ½ cup coconut milk + water, steamed bok choy, sesame seeds

Sunday Prep:

1. Mix miso glaze (miso, mirin, sesame oil). Marinate sablefish in the fridge — it only gets better over days.
2. Cook coconut rice and portion. Prep bok choy (halve lengthwise).
3. Day-of: Broil glazed sablefish 8-10 minutes until caramelized. Steam bok choy 3 minutes. Assemble with coconut rice.

Friday: Salmon Salad Jars

Serves 2 portions

Ingredients:

• 2 remaining cod portions (baked Sunday), flaked
• 4 cups mixed greens, ½ cup cherry tomatoes, ¼ cup red onion, ¼ cup olives, 2 tablespoons capers
• Lemon-Dijon vinaigrette: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon Dijon, salt and pepper

Sunday Prep:

1. Bake the extra 2 cod portions alongside the salmon. Cool, flake, and store.
2. Make vinaigrette in a jar. Prep salad toppings and store separately.
3. Day-of: Layer in a mason jar — dressing on bottom, hearty veggies, fish, then greens on top. Shake and pour into a bowl.