Kezia Eniang

Food & Lifestyle Blog

Fitness Friday: Quick Meal Prep

April 17, 2015

meal prep 1

Hey loves! so earlier this week I shared with you guys this photo (above) of my meal prep on Instagram. As it was a rather busy week It was only right to prepare everything beforehand especially now that I’m trying to be super healthy having binged all week on pizza and burgers haha.

For this meal prep I made grilled cod fillets with a citrus kick, I used oranges as I wanted to play around with flavours and it turned out pretty good! I also made mango salsa with a hint of mint, some garlic and herb quinoa lastly a delicious tomatoes sauce.

First thing first The fillets, I got a bag of 6 fillets for £5 at my local fish monger! Bargain! (So head to the frozen aisle or best at your local fish monger as they usually have good offers). The best way to get full flavour when marinating your fish/meat/chicken with little salt or spices, is to marinate it over a period of time, being a few hours of overnight! (just a little tip). So below are the list of ingredients and directions! 

For the Grilled Cod Fillets:

Bag of Frozen Cod Fillets (which left to thaw overnight)

1 1/2  Tablespoons of Extra Virgin olive oil

1/4 Teaspoon of Organic Soy sauce

1/4 Teaspoon of Black Pepper.

Spring onion

Pinch of paprika

Half fresh orange (squeezed)

Half lime/lemon (squeezed)

Chopped Fresh dill or Parsley.

Cooking Method

Wash and drain the fish I like to wash mine in lemon water but you can use water on it’s own and pat dry with a paper towel .

Combine all the ingredients in a bowl, mix together then drizzle over the fish. The best way to do this is to use a sandwich bag so place the fish in a sandwich bag drizzle the marinade rub gently but well tie and leave to marinate in the fridge best overnight or for a few hours.

In a griddle or frying pan over medium to high heat add tablespoon of oil, make sure the oil is hot before you add the fish. Place and allow each side to cook for 2-3 minutes until browned. Alternatively you could use the grill.


prep 3

Garlic & Herb Quinoa

Cooking time 10 to 15 minutes.

Great alternative to rice I usually cook quinoa on it’s own, but being in this playful and experimental mood  I decided to try something new with garlic and herbs. 

So what you need is:

– 1 Cup of quinoa (2-3 servings dependent on portion size)

– 2 1/2 cups of Low fat Vegetable stock or simply water

– 2 whole Garlic Cloves

– Fresh Herb of Your choice I used Bay leaves and a sprinkle of marjoram.

– Pinch of salt (this is optional)

Rinse your Quinoa well, place in a small or medium sized pan and add two cups of vegetable stock or water. Add you garlic, this is a great way to infuse the quinoa without it over powering it. Followed by your bay leaves and herbs, and of course salt but I usually skip this out but then again this is optional.


Mango Mint Salsa
Mango Mint Salsa

Mango and Mint salsa.

My must have in any meal prep salsa. I’ve used this in wraps, as a dipping sauce and it’s perfect with grilled fish particularly salmon but this time i’m switching things up and using it with my cod fillets. I like the sweetness from the mango and cooling zing from the mint this particular one is perfect with lamb (Recipe coming soon so stay tuned).

So what you’ll need is 

– 1 large fresh tomato peeled and pitted.

– Quarter onion red or brown finely diced

– 1 mango ( used half) skin off and diced

– 1 Clove of Garlic, minced.

– 1 tablespoon of olive oil.

– Half of a lime.

– 3 fresh mint leaves chopped.

– Salt & Black pepper.

Combine and Mix all in a bowl, cover and refrigerate for 2 hours.


prep 5
Tomato Sauce

Lastly is the tomato sauce and mixed veg! I’ll admit the tomato sauce was very similar to my chicken tomato stew blog post I did (here) and omg it was oh so delicious (I’ll have an updated recipe for you guys soon). In the meantime you’ll need:

– 2 fresh tomatoes (Blended, with 1 scotch bonnet/habanero peppers, deseeded to remove spice if you wish)

– 1/2 teaspoon of Turmeric / Curry powder (You can use any of your choice I use River Dun’s  or Rajah)

– 1 Small onion chopped

– Pint of Homemade Chicken stock or Alternatively Knorr do really good chicken & vegetable stocks.

– Salt to taste (Optional)

– and of course Low fat cooking oil or spray.

In a pan/pot add your oil over medium heat, wait for a minute or so then add the chopped onions, ensure the oil is hot enough so drop one onion just to see if it doesn’t sizzle it’s not hot yet. 

Once the onions are in sprinkle the curry powder, stir, some all purpose seasoning i use aromat (this is optional) once the onions have browned a little add the blended fresh tomatoes and scotch bonnets. Stir lightly, let it cook for 2-3 minutes then add your chicken stock cover then leave to cook for 15 minutes.

Note: If you are using the knorr chicken or veggie stock, add it to 400ml of hot water mix well then add to the tomato mixture.

meal prep 2
Mixed Veg

I used organic vegetables like broccoli, carrots and green beans. Tesco & Asda here in the UK have fresh broccoli my go to for 50p! and it’s last you for a week! so what i like to do is chop them up make them look pretty and cook them fresh with any meal i’m having.  Ideally I like mine fresh (as I think it tastes way better) so i just ensure everything is on hand prior to cooking.

So there you have it loves! Hope you found this useful X










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