Fish Stir Fry w Rice Meal Prep

About

Your whole meal can be ready in this one recipe. There’s no need to go searching for side dish recipes to cook! You can easily adjust the servings of the recipe, so you can prep as many meals as you’d like for the week. Your meal starts with a fluffy bed of Keto cauliflower rice, which has been fried in a wok and finished off with a coating of melted butter. On top of the rice is a serving of stir-fried bok choy, cremini mushrooms, and cashews. The bok choy and mushrooms will fill you up while staying low-carb, and the cashews sneakily add more fat to the meal. Finally, the meal is finished with a dry-rubbed Asian catfish fillet seasoned with curry powder, chili powder, lemon, and ginger. You can choose to keep the fillet whole over your rice and veggies, or you can chop up the fish to mix it into your stir fry. Don’t forget to add toppings like sesame seeds, green onion, or a squirt of spicy mayo!

Swai Substitutions

Whether you can’t find swai catfish fillets at your grocery store, or perhaps you prefer wild-caught fish, there are some easy substitutions you can make. Swai is a very mild-tasting white fish that cooks to a nice flaky texture. Similar fish would be cod, tilapia, or flounder which can all be very easily obtained. Whether you choose frozen fish or freshly butchered fish will not make a difference here except for the quality of your own final dish.

How Long Can I Keep The Finished Recipe?

Since this recipe directs you to arrange the cooked ingredients in meal prep containers, the final dish can easily be stored all together in your meal prep containers. This way, you can just grab and go when it’s mealtime. You can keep the fish stir fry and rice for up to 5 days in your refrigerator. Depending on the freshness of the fish you used, it may be less time.

Ingredients

12 oz swai white fish fillets
1 teaspoon olive or extra virgin olive oil
½ teaspoon lemon pepper seasoning
½ teaspoon chili powder
¼ teaspoon black pepper
¼ teaspoon curry powder
½ teaspoon onion powder
¼ teaspoon ginger ground dry
½ tablespoon avocado oil
10 oz cauliflower rice
¼ teaspoon salt
⅛ teaspoon black pepper
1 tbsp, chopped scallions
½ tablespoon butter, unsalted
3 oz brown mushrooms
4 oz bok choy
¾ oz cashews, raw
1 tablespoon avocado oil
¼ teaspoon salt
⅛ teaspoon black pepper
¼ teaspoon crushed red pepper flakes
½ teaspoon sesame seeds
1 tsp, chopped garlic

Instructions

Prepare cleaned swai catfish fillets by rubbing them down with olive oil. Season the fillets heavily with lemon pepper, chili powder, pepper, curry powder, onion powder, and dried ground ginger, and gently press the seasonings into the flesh. Set the fish aside in a dish in your refrigerator to marinate with the dry rub for at least 1 hour. Don’t marinate beyond 2 hours.
When the fish is nearing the end of marination, you can make the other components of your meal prep. To make the cauliflower rice and stir fry vegetables, use a wok. However, if you don’t own a wok, a standard non-stick pan will work. Heat the first amount of avocado oil in your wok over high heat. When the oil is hot, add the hot cauliflower rice to the wok and season it with salt, pepper, and chopped green onion. Cook and toss the rice in the hot oil until it is fried to a light golden.
Reduce the heat on your wok and add the butter to the cauliflower rice. Toss the rice again in the melted butter until it’s coated. Let the rice fry in the butter for just 1 or 2 minutes in your wok. Then, transfer the finished cauliflower to your meal prep containers and return the wok to your stove. Chop cremini mushrooms and thin-slice washed bok choy and combine them in a mixing bowl. Add chopped cashews to the vegetables.
Heat the second amount of avocado oil in the wok again on high heat. When the oil is hot, add the vegetables and cashews to the wok. Season the wok with salt, pepper, red pepper flakes, sesame seeds, and minced garlic, stirring all the ingredients together to combine. Toss and stir the veggies and cashews in the oil until they’re done. The bok choy and mushrooms should be very tender with golden brown char marks. The chopped cashews will be soft enough to pierce with a fork and also have some golden brown char. Transfer the stir-fried vegetables to the meal prep containers with the cauliflower rice.
Grab a new, clean, regular non-stick pan to make the fish. Heat the pan without any oil over medium-high heat. Wait until the pan is hot, then place the seasoned swai fillets down in the pan. Cook the fish undisturbed until it blackens and naturally releases from the pan. Use a fish spatula to flip the fish over and cook the same way on the other side. You can reduce the heat as necessary on the second side to avoid burning the pan or drying out the fish. Let the fish rest for just a couple of minutes before serving it with your stir-fried veggies and cauliflower rice.