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  • Writer's picturelaurenjanowiecki

This weeks easy, healthy, & Cheap family dinner | Meal Prep Season

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You ask, I provide- Quick, delicious, and suuuper easy one-pan meal prep for cutting season... you're welcome. This one-pan dish is made with cod, shrimp, and allll the greens. it takes less than 30 minutes and your set for an entire work week. Containers not included.

Easy: Prep Time 5 minutes Cook Time 10-15 minutes Total Time 20 minutes Skill: easy

Healthy: only 290 calories with over 3 full servings of vegetables and 60g of protein.

Cheap: $18-$24 ($3.60- $4.80 per meal)

Servings: 5 big meals


2 lbs cod, cut in 5 equally thick filet's

1 lb shrimp, uncooked

1 bunch asparagus (1 lb)

3/4 - 1lb lb broccoli, (head of broccoli) cut into florets

2 large lemons

8 Tbsp butter, sliced


1 tsp paprika

1/2 - 1 tsp cayenne pepper (depending on spice level)

1 tsp old bay

1 tsp salt

1/2 tsp pepper

1 tsp garlic

Bunch fresh thyme


Preheat oven to 450°F. Combine all ingredients for the seasoning.

Cut Cod into six equal pieces (if it is not already divided) & Devein and peel shrimp.

Situate Cod, broccoli florets, and asparagus on a large baking sheet. Season cod and asparagus (there will be leftover seasoning for the shrimp). Season broccoli with salt and pepper.

Add lemon and butter slices to salmon, broccoli, and on the asparagus, reserving some for shrimp. Bake 5 minutes.

Meanwhile, toss shrimp in remaining seasoning.

Remove baking sheet from oven, turn asparagus and broccoli.

Add shrimp to baking sheet, spread out for even baking.

Add leftover butter and lemon over shrimp. Sprinkle everything with fresh thyme.

Return to oven; bake 5 more minutes, until shrimp and cod are cooked through, but not over. (if you are going to microwave your meals, slightly under-cooked is ok- just make sure seafood is fully cooked after microwaving and prior to consumption.)

Divide and portion evenly into containers for lunches.

Pour melted lemon butter over the cod, broccoli, and asparagus. Top with a sprinkle of fresh thyme.