Busy week ahead? Feeding a family of four can feel like a juggling act but with seafood, you can have delicious, healthy dinners on the table in no time. Regal Fish has you covered with simple, recipes that work for batch cooking, weeknight dinners, or meal prep. 

1. Monday: Lemon Garlic Salmon with Roasted Veggies

Prep time: 20 mins | Serves: 4

• Ingredients: Salmon fillets, lemon, garlic, olive oil, seasonal vegetables (carrots, broccoli, peppers)

• Quick tip: Roast vegetables and bake salmon on the same tray for minimal washing up.

• Batch cooking: Double the veggies and salmon; leftovers make a speedy salad for Tuesday lunch.

2. Tuesday: Prawn & Veggie Stir-Fry

Prep time: 15 mins | Serves: 4

• Ingredients: Cooked prawns, bell peppers, courgettes, carrots, soy sauce, ginger, garlic

• Quick tip: Use pre-cut veggies or frozen stir-fry mix to save time.

• Budget-friendly: Swap prawns for tilapia chunks if you want a cheaper option.

3. Wednesday: Tuna Pasta Bake

Prep time: 10 mins | Cook time: 25 mins | Serves: 4

• Ingredients: Cooked pasta, tuna strips in spring water, sweetcorn, peas, cheese, light béchamel sauce

• Family-friendly: Creamy and cheesy—kids love it!

• Batch cooking: Make a larger tray; reheat for Thursday’s lunch or dinner.

4. Thursday: White Fish Tacos with Slaw

Prep time: 15 mins | Serves: 4

• Ingredients: White fish fillets (cod or haddock), taco shells, cabbage slaw, avocado, lime, Greek yogurt

• Quick tip: Grill or pan-fry fish for 5–7 minutes per side; prep slaw while it cooks.

• Family twist: Add some mild salsa or corn for extra flavor without heat.

5. Friday: Fish & Chips (Oven-Baked)

Prep time: 10 mins | Cook time: 30 mins | Serves: 4

• Ingredients: White fish fillets, potatoes (or frozen oven chips), flour, eggs, breadcrumbs, lemon

• Quick tip: Oven-bake both fish and chips for a healthier twist.

• Budget-friendly: Use leftover fish portions from earlier in the week to stretch your ingredients.

Meal Prep Tips for the Week

• Cook once, eat twice: Roast or grill extra fish on Monday for salads or wraps later.

• Mix and match: Prepped veggies can become stir-fries, tacos, or soups with minimal effort.

• Storage: Keep cooked fish in airtight containers in the fridge for up to 2 days, or freeze portions for later use.

With these five simple recipes, seafood doesn’t have to be complicated or expensive. Regal Fish makes it easy to enjoy fresh, tasty meals every day of the week whether it’s a busy Monday or a cozy Friday night.