Healthy Pescatarian Meal Prep - Seafood
Healthy Pescatarian Meal Prep - Seafood! is a medium American Fusion recipe that serves 4. 1800 calories per serving. Recipe by Tastefully Balanced on YouTube.
Prep: 45 min | Cook: 2 hrs 7 min | Total: 3 hrs 7 min
Cost: $60.64 total, $15.16 per serving
Ingredients
- 10 pieces Eggs (large)
- 1 quart Egg Whites (liquid egg whites)
- 16 oz White Mushrooms (sliced; Costco bulk size)
- 1 medium Onion (diced)
- 5 cloves Garlic (minced)
- 4 cups Spinach (fresh, loosely packed)
- 6 tbsp Avocado Oil (for sautéing and roasting)
- 1 tsp Garlic Salt
- 1 tsp Black Pepper (ground)
- 1 cup Cheddar Cheese (shredded)
- 4 tbsp Cilantro (chopped; divided between dishes)
- 1 lb Shrimp (peeled and deveined)
- 2 cups Plum Tomatoes (halved)
- 1 cup Chicken Broth (low‑sodium)
- 1 bunch Asparagus (cut into 1‑inch pieces)
- 1 tsp Herbs de Provence
- 1 tsp Chili Flakes
- 8 oz Angel Hair Pasta (dry)
- 1 tbsp Sriracha
- 2 pieces Wild‑Caught Salmon Fillets (about 6 oz each)
- 1 whole Lemon (sliced)
- 1 tsp Lemon Pepper Seasoning
- 1 tsp Cajun Seasoning
- 2 tsp Paprika
- 2 tbsp Butter (softened)
- 1 head Broccoli Florets (cut into florets)
- 2 large Sweet Potatoes (cut into fries)
- 1 tsp Onion Garlic Salt
- 0.5 tsp Black Pepper
Instructions
Chop Vegetables for Egg Muffins
Dice the onion, mince the garlic, slice the white mushrooms, and roughly chop the spinach.
Time: PT5M
Sauté Mushroom‑Onion‑Garlic Mix
Heat 2 tbsp avocado oil in a frying pan over medium heat. Add mushrooms, onion, and garlic; sauté until softened and lightly browned, about 5 minutes.
Time: PT5M
Wilt the Spinach
Add the chopped spinach to the pan, cover, and let steam for 5 minutes until wilted. Remove the lid and stir.
Time: PT5M
Whisk Egg Mixture
In a mixing bowl, whisk together 10 whole eggs, the entire quart of egg whites, a pinch of salt, and a pinch of black pepper until fully combined.
Time: PT5M
Assemble Egg Muffins
Place silicone muffin liners in a 12‑cup muffin tin. Spoon about 2 tbsp of the sautéed vegetable mixture into each liner, then fill each cup with the egg mixture, leaving a small gap at the top.
Time: PT5M
Bake Egg Muffins
Bake in a pre‑heated 400°F oven for 20 minutes, or until the tops are set and lightly golden.
Time: PT20M
Temperature: 400°F
Add Cheese
Immediately after removing from the oven, sprinkle shredded cheddar cheese over each muffin and let it melt for 2 minutes.
Time: PT2M
Prepare Shrimp
Pat the shrimp dry with paper towels and set aside.
Time: PT2M
Cook Shrimp
Heat 2 tbsp avocado oil in a pan over medium‑high heat. Add shrimp and cook 3‑4 minutes per side until pink and opaque.
Time: PT5M
Set Shrimp Aside
Transfer cooked shrimp to a plate and set aside while you build the sauce.
Time: PT1M
Sauté Garlic for Sauce
In the same pan, add a little more avocado oil if needed and sauté the remaining minced garlic for 1 minute until fragrant.
Time: PT1M
Add Plum Tomatoes
Add the halved plum tomatoes and cook, stirring occasionally, until they soften and start to break down, about 5 minutes.
Time: PT5M
Deglaze with Chicken Broth
Pour in 1 cup chicken broth, stir, and bring to a gentle simmer for 3 minutes.
Time: PT3M
Add Asparagus and Herbs
Add the asparagus pieces, 1 tsp herbs de Provence, and ½ tsp chili flakes. Cover and simmer for 10 minutes until asparagus is tender.
Time: PT10M
Cook Angel Hair Pasta
Bring a large pot of salted water to a boil (212°F) and cook the angel hair pasta according to package directions, about 8 minutes. Drain and set aside.
Time: PT8M
Temperature: 212°F
Combine Pasta, Shrimp, and Sauce
Return the drained pasta to the pan with the tomato‑asparagus sauce, add the cooked shrimp, toss to combine, and finish with chopped cilantro and a drizzle of sriracha if desired.
Time: PT5M
Preheat Oven for Dinner
Preheat the oven to 350°F.
Time: PT10M
Temperature: 350°F
Prepare Salmon on Lemon Bed
Line a baking sheet with lemon slices, place the two salmon fillets on top of the slices.
Time: PT5M
Season Salmon
Season one fillet with lemon pepper, the other with Cajun seasoning. Sprinkle 1 tsp paprika over both and dot each with 1 tbsp butter.
Time: PT5M
Roast and Broil Salmon
Roast the salmon in the 350°F oven for 20 minutes, then switch to broil for an additional 5 minutes to develop a golden crust.
Time: PT25M
Temperature: 350°F
Prepare Broccoli for Roasting
Toss broccoli florets with 1 tbsp olive oil, a pinch of salt, and any herb seasoning you like.
Time: PT5M
Roast Broccoli
Place broccoli on a sheet pan and roast at 350°F for 15 minutes, stirring once halfway.
Time: PT15M
Temperature: 350°F
Prepare Sweet Potato Fries
Cut sweet potatoes into fry‑shaped sticks, toss with 1 tbsp avocado oil, 1 tsp onion garlic salt, ½ tsp paprika, and a pinch of black pepper.
Time: PT5M
Roast Sweet Potato Fries
Spread fries on a baking sheet in a single layer and roast at 350°F for 30 minutes, flipping halfway, until crispy and golden.
Time: PT30M
Temperature: 350°F
Portion and Store Meals
Allow all components to cool slightly, then divide egg muffins, shrimp pasta, salmon, broccoli, and sweet‑potato fries into airtight containers for the week.
Time: PT5M
Nutrition Facts
- Calories
- 1800
- Protein
- 120 g
- Carbohydrates
- 150 g
- Fat
- 70 g
- Fiber
- 20 g
Dietary info: Pescetarian, High‑protein, Contains gluten, Contains dairy
Allergens: Eggs, Dairy, Fish, Shellfish, Gluten
Ingredient Substitutions
- Instead of Eggs: Egg substitute
- Instead of Egg Whites: Aquafaba
- Instead of White Mushrooms: Cremini mushrooms
- Instead of Spinach: Kale
- Instead of Avocado Oil: Olive oil
- Instead of Cheddar Cheese: Mozzarella
- Instead of Shrimp: Scallops
- Instead of Plum Tomatoes: Cherry tomatoes
- Instead of Chicken Broth: Vegetable broth
- Instead of Angel Hair Pasta: Spaghetti
- Instead of Butter: Margarine
Equipment Needed
- Frying Pan
- Oven
- Baking Sheet
- Silicone Muffin Liners
- Mixing Bowl
- Whisk
- Knife
- Cutting Board
- Saucepan
- Colander
- Spatula
- Sheet Pan
Critical Steps — Do Not Skip
- Sauté vegetables until softened but not burnt (Step 2).
- Bake egg muffins until set and lightly golden (Step 6).
- Do not overcook shrimp; they should be pink and just opaque (Step 9).
- Season salmon properly and finish with a brief broil for color (Step 20).
- Roast sweet potato fries until crispy; reheat in oven, not microwave (Step 24).
Chef Tips from the Video
- Use parchment‑lined silicone muffin liners for easy release and minimal cleanup.
- Add a pinch of smoked paprika to the sweet‑potato fries for extra depth.
- Finish the shrimp pasta with a splash of extra‑virgin olive oil for a glossy finish.
Troubleshooting
Egg muffins are soggy or under‑set.
Increase bake time by 5 minutes and ensure the oven is fully pre‑heated to 400°F. Let muffins rest a minute before removing from liners.
Shrimp turn rubbery.
Cook shrimp only until they turn pink and opaque; remove immediately from heat. Overcooking makes them tough.
Salmon is dry.
Do not exceed 20 minutes roasting; use the lemon slice bed and finish with a quick broil only for color.
Sweet‑potato fries are soggy after reheating.
Reheat in a pre‑heated oven or toaster oven at 350°F for 5‑7 minutes; avoid microwaving.
Storage
Refrigerator: Store each meal component in sealed containers for up to 4 days.
Freezer: Egg muffins and cooked shrimp pasta freeze well for up to 2 months; thaw overnight in fridge before reheating.
Room temperature: Do not keep cooked fish, eggs, or cooked vegetables at room temperature for more than 2 hours.
Make-Ahead Tips
- Cool egg muffins completely before sealing containers to prevent sogginess.
- Reheat shrimp pasta gently on the stovetop with a splash of water to restore sauce consistency.
- For crisp sweet‑potato fries, reheat in a pre‑heated 350°F oven for 5‑7 minutes.
Frequently Asked Questions
What is the cultural significance and history of a pescetarian meal prep in Bengali cuisine?
Bengali culture has a deep love for fish, especially river and coastal varieties, and traditionally many meals revolve around fresh seafood. Modern pescetarian meal‑prep adapts that love by using convenient, portioned dishes that honor the region’s emphasis on balanced, protein‑rich meals while fitting a busy lifestyle.
What are the traditional regional variations of egg‑based breakfast dishes in Bengali cuisine?
In Bengal, eggs are often featured in dishes like “dim bhaja” (fried eggs) or “egg curry” with mustard and turmeric. The egg muffin version is a Western adaptation that still respects the Bengali preference for protein‑rich breakfasts, especially when paired with vegetables.
How does the YouTube channel Tastefully Balanced specialize in healthy, balanced cooking?
Tastefully Balanced focuses on clean‑eating recipes that are nutritionally balanced, affordable, and easy to prepare for everyday life. The channel emphasizes meal‑prep strategies, portion control, and flavorful dishes that support a healthy lifestyle.
What is the cooking philosophy and style of the YouTube channel Tastefully Balanced?
Tastefully Balanced combines practical meal‑prep techniques with wholesome ingredients, avoiding overly processed foods. The style is straightforward, with clear step‑by‑step instructions, minimal waste, and a focus on making healthy cooking accessible to home cooks.
What are the most common mistakes to avoid when making the egg muffins from Tastefully Balanced’s pescetarian meal prep?
Common errors include over‑mixing the egg batter, which can make muffins dense, and under‑baking, which leaves a runny center. Also, be sure to use parchment‑based silicone liners; otherwise the muffins may stick.
Why does this recipe use avocado oil instead of butter for sautéing the vegetables for the egg muffins?
Avocado oil has a high smoke point and a neutral flavor, allowing the mushrooms, onions, and spinach to cook without burning. Butter would brown quickly and could impart a buttery taste that competes with the subtle seasonings.
Can I make the shrimp asparagus angel hair pasta ahead of time and how should I store it?
Yes, you can prepare the pasta and sauce up to 3 days in advance. Store the cooked pasta and sauce in separate airtight containers in the refrigerator; combine and reheat gently on the stovetop, adding a splash of water or broth to loosen the sauce.
What texture and appearance should I look for when roasting sweet‑potato fries for the dinner in Tastefully Balanced’s pescetarian meal prep?
The fries should be golden‑brown on the outside with a crisp edge, while the interior remains tender. They should not be soggy; a dry, slightly caramelized surface indicates they are properly roasted.
How do I know when the salmon is done cooking in the Tastefully Balanced dinner recipe?
The salmon is done when it flakes easily with a fork and reaches an internal temperature of 145°F. The lemon‑pepper piece will have a bright, citrus‑infused aroma, while the Cajun‑spiced piece will show a lightly crisped crust after the final broil.
What other Bengali dishes pair well with the salmon, broccoli, and sweet‑potato fries dinner from Tastefully Balanced?
Traditional Bengali sides like “bhapa dal” (steamed lentils) or a simple cucumber‑yogurt raita complement the salmon’s richness. A light mustard‑seed tempering on the broccoli can also add a familiar Bengali flavor profile.
What makes the shrimp asparagus angel hair pasta special in the context of Bengali seafood cuisine?
While Bengali cuisine often features shrimp in curries, this pasta presents shrimp in a light tomato‑broth sauce with fresh herbs, offering a Western‑inspired yet seafood‑centric dish that aligns with the Bengali love for shrimp while keeping the meal light and quick for busy weeks.
Last updated: August 31, 2026
