3 Reasons to Meal Prep + Recipe: Coconut Lime Flounder in Parchment Paper

Hi friends! Today we’re featuring a new recipe plus 3 ways meal prepping more can make eating well throughout the week easier. These tips and recipe come straight from The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go, by registered dietitian Toby Amidor. The cookbook will be officially released on August 22nd, but is available for pre-order now! If you’re looking for delicious recipes and practical ways to learn to meal prep more, we highly recommend picking up a copy. 

We asked Toby about her top 3 reasons to meal prep….Here’s what she said!

3 Reasons To Meal Prep More: Meal prepping is the number one reason I am able to feed myself and my kids healthy, delicious meals every day. The top 3 benefits of meal prepping include:

  1. Saving money: Once I know what I am going to cook, I can purchase the exact ingredients in the correct portions. I also purchase meat and other ingredients in bulk, divide them into individual or family portions, and place them in re-sealable plastic bags in the refrigerator or freezer. This helps stretch my food dollar.
  2. Saving time: As a working single mother of 3 children, my time is very limited. Although I do spend some time in the kitchen on Sundays, during the week I don’t slave over a hot stove. Plus, there’s not much clean up during my busy weeknights or fighting with my kids to do the dishes!
  3. Controlling portions: In order to make a meal last, I need to divide the food and account for portions. Each of my recipes provides exact measurements for portions to help make your life easier. By controlling portions, I not only save money but also keep meal and snack calories in check which helps keep me on the right track with my healthy eating plan.
Photo courtesy of Nat & Cody Gantz
Coconut Lime Flounder in Parchment Paper
Print Recipe
Reprinted with Permission from The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Pre, Grab, and Go by Toby Amidor
Servings Prep Time
4 15 minutes
Cook Time
15 minutes
Servings Prep Time
4 15 minutes
Cook Time
15 minutes
Coconut Lime Flounder in Parchment Paper
Print Recipe
Reprinted with Permission from The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Pre, Grab, and Go by Toby Amidor
Servings Prep Time
4 15 minutes
Cook Time
15 minutes
Servings Prep Time
4 15 minutes
Cook Time
15 minutes
Ingredients
Servings:
Instructions
  1. If cooking the fish right away, preheat the oven to 400ºF.
  2. In a small bowl, whisk together the coconut cream, lime zest, and soy sauce.
  3. Place 1 piece of parchment paper flat on the counter. On the lower half lay down 3 rings of lime and then a layer of 3 basil leaves. Place the fish on top of the basil and lime. Spoon 2 teaspoons of the coconut mixture over the fish and sprinkle it with 1 tablespoon of shredded coconut. Fold the parchment paper in half over the fish. Working your way around, gently roll the edge of the open sides of the paper, tucking the ends under the packet. Repeat this step for the remaining three packets.
  4. At this time, you can store the raw-fish packets in the refrigerator and cook as needed.
  5. To cook, place up to two packets on a baking sheet and roast until the fish is opaque and reaches an internal temperature of 145ºF, about 10 minutes. Using a sharp knife, carefully cut several 3-inch slits in the packets.
  6. REFRIGERATE: Store the uncooked packets for up to 3 days. Once cooked, transfer the fish and seasonings to a resealable container and refrigerate for up to 5 days.
Recipe Notes

Nutrition information (per serving):
Calories: 122, Total fat: 9 g, Saturated fat: 6 g, Carbohydrate: 15 g, Fiber: 2 g, Protein: 19 g

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