Baked Blackened Fish with Edamame Rice

I try to keep my meal preps pretty similar every week, but with different variations! White fish is an excellent lean protein source, but very bland on it's own. So I set out to give it a major flavor upgrade, and this recipe does exactly that. It is bold, bright, and anything but boring!

If you’re looking for an easy, high-protein meal prep idea that’s healthy and full of flavor, this recipe is for you. I like to keep my weekly meal prep simple by using the same core ingredients with delicious variations and white fish is one of my favorite lean protein staples.

The only problem? Baked white fish can be pretty bland on its own. That’s why I created this flavorful twist to turn a basic filet into a bold, satisfying meal you’ll actually look forward to eating.

This blackened white fish with lemon-cilantro edamame rice is everything you want in a healthy meal prep: bold flavor, lean protein, and simple ingredients that come together in under 20 minutes. The adobo seasoning gives the fish a satisfying kick, while the bright, citrusy rice keeps every bite fresh and delicious. Best of all, it holds up beautifully in the fridge, making it a meal you’ll actually look forward to eating all week long. Here are the meal prep containers I use! Meal prep containers

Why You’ll Love This Recipe

• 🐟 High-protein & lean: White fish + edamame delivers a powerful protein boost without the extra calories.

• 🌶️ Big flavor, low effort: The blackened adobo seasoning and lemon-cilantro rice make this dish bold, bright, and anything but boring.

• 🍱 Meal-prep friendly: Stays delicious for 3–4 days and reheats beautifully — no dry fish here!

• ⏱️ Fast & budget-friendly: Made with simple ingredients in under 20 minutes, making healthy eating super achievable.

Baked Blackened Fish with Edamame Rice

Prep Time: 10 minutes

Cook Time: 20 minutes

Yields:4 servings

Ingredients

For the Fish

6–8 oz white fish (cod, flounder, tilapia, or haddock)

1 tsp olive oil

½ lemon (juice + zest)

1 tsp adobo seasoning

½ tsp paprika

¼ tsp black pepper

Optional: pinch cayenne

Fresh cilantro for garnish

For the  Edamame Rice

½ cup cooked edamame (shelled)

1 cup cauliflower rice

½ cup cooked white rice

1 tsp olive oil or sesame oil

1–2 tbsp fresh cilantro, chopped

1–2 tsp lemon juice

1 tsp low-sodium soy sauce 

Salt & pepper to taste

Directions:

Make the Blackened Fish

1. Preheat oven to 400°F (205°C).

2. Line a baking sheet with parchment.

3. Pat the fish dry, then rub with olive oil.

4. Season both sides with adobo seasoning, paprika, and black pepper.

5. Add lemon juice + zest over the top.

6. Bake 12–15 minutes until it flakes easily.

Optional: broil the last 1–2 minutes for extra “blackened” edges.

Make the Lemon-Cilantro Edamame Rice

1. Heat oil in a nonstick pan over medium.

2. Add cauliflower rice and sauté 3–4 minutes.

3. Stir in the white rice and cook another 1–2 minutes.

4. Add edamame, lemon juice, optional soy sauce, salt, and pepper.

   
   

Serve: Add a side of roasted or steamed veggies. Arrange into 4 separate meal prep containers. Enjoy!

Printable version:

blackened fish.pdf

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