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This super easy Meal Prep Fish is fast to meal prep and fast to cook. You can easily adapt this to your tastes. You can add dill, lemon or any favourite seafood spice to this to suit your tastes or for those picky eaters.

Meal Prep Fish

Sundays are a favourite day for me. They are usually a quiet day at home getting ready for the busy week ahead with laundry, cooking and meal planning. This Meal Prep Fish is a fast way to prepare any type of frozen fish for a quick dinner anytime. During the week I really have little time for an elaborate meal that takes hours to prepare. All you need to do is pop this in the oven and its ready in no time.

Meal Prep Fish

How long does fish last in the freezer?

Fish like salmon that is a fatty fish will last 2-3 months. Lean fish like cod, or sole will last around 6 months.

Can I refreeze fish once its fully thawed?

Once food is thawed in the refrigerator, it is safe to refreeze it without cooking, although there may be a loss of quality due to the moisture lost through thawing.

Meal Prep Fish

What makes this Meal Prep Fish so fast is that you do not have to thaw the fish. I leave it out for about 15 minutes so the surface is thawed and the egg wash and bread crumbs and seasoning will stick well. I am all about fast, easy recipes that leaves me more time with my family.

Pin the picture below to your Meal Prep Board and remember to


meal prep fish #meal prep #Fish

Meal Prep Fish
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins

A simple way to meal prep fish for the freezer!

Course: Main Course
Keyword: fish, Meal Prep
Servings: 4 fillets
Author: Karami Urbanoski
  • 4 Fillets Cod, or Sole
  • 1 cup Panko Bread Crumbs
  • 1 Egg - Beaten
  • 1 tbsp Seafood seasoning
  1. Take full fillets of cod, sole or light fish of choice out of freezer and let thaw for 15 minutes on the counter. Leave them 75% frozen when you do this. Do not totally thaw fish.

  2. Slice each fillet into 2-4 pieces about 2-3 inches wide. Do not cut into really small pieces.

  3. Break an egg into a shallow bowl and beat the egg. Set aside.

  4. Mix the panko and your seafood seasoning in a shallow bowl. (Or seasoning of choice.)

  5. Take each piece of sliced fish, dip into the egg mix  and quickly roll and press into the panko mixture.

  6. Lay on parchment paper on a baking sheet, ensuring they do not touch. You can sprinkle additional panko and seasonings if you want.  When all pieces are coated and on the baking sheet immediately put into the freezer. Freeze at least 4 hours. Remove and put into ziploc bags, and pop back into the freezer to use when you need them.

  7. To Bake: Heat oven to 450 degrees.

  8. Lay frozen pieces of fish on parchment paper on a baking sheet. Spray ligtly with cooking oil. 

  9. Bake for 20-30 minutes depending on the thickness of the fish. Bake until flaky and a minimum internal temperature of 140 degres has been reached.

  10. Remove from the oven, let cool for 5 mins and enjoy!



Welcome to The Kitchen Magpie Farm! I'm Karami Urbanoski and I head up the care of all the animals out on the family farm in rural Alberta. I'm so glad to have you here and I hope you have fun reading about all my homesteading adventures!

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