Crab & Rockfish Coastal Bowl

Name: Crab & Rockfish Coastal Bowl
Yield: 4 servings
Ingredients: 20 oz raw rockfish (about 16 oz cooked); 8 oz cooked, picked Dungeness crab meat; 3 cups cooked rice; about 1 cup dry; 4 cups shredded cabbage and carrots; 2 cups plain nonfat Greek yogurt; 4 tbsp lemon juice; dill and pepper to taste

By Tyler Bloomingdale · Built to Prep

Generated food illustration of Crab & Rockfish Coastal Bowl

Generated illustration; appearance and pictured props may differ from the prepared recipe.

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Estimated nutrition per portion

390calories

44g protein

48g carbs

4g fat

Sodium: Estimate pending

1 of 4 portions. Estimates change with brands, ingredient ratios, cooking yield and portion size. Unknown sodium is not zero.

Ingredients and shopping list

Full batch: 4 listed servings.

20 oz raw rockfish (about 16 oz cooked)
8 oz cooked, picked Dungeness crab meat
3 cups cooked rice; about 1 cup dry
4 cups shredded cabbage and carrots
2 cups plain nonfat Greek yogurt
4 tbsp lemon juice; dill and pepper to taste

Cooking instructions

Bake fish to 145°F. Stir lemon and dill into yogurt. Divide rice, cabbage, 4 oz cooked fish and 2 oz crab among 4 containers. Pack yogurt sauce separately and add after reheating.

Meal-prep storage

Refrigerate perishable prepared portions promptly in shallow containers within 2 hours (1 hour above 90 F), at 40 F or below. Use within 3-4 days or the shorter ingredient/card limit. Reheat hot leftovers to 165 F. Freeze suitable portions for later days; check texture after thawing.

Ingredient and allergy checks

Listed allergens: Milk, Fish, Shellfish. GF-eligible*. Ingredient badges are not a guarantee of safety. Check all packaged products and cross-contact.

Recipe notes

A protein-forward meal-prep recipe from the Built to Prep collection.

Desk review only; kitchen testing and brand-label nutrition verification pending.

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