Category: Seafood

Posted on by — Leave a comment

Air Fryer Sweet Chili Glazed Salmon

sweet chili glazed salmon
Busy workweeks don’t mean you have to sacrifice flavor or nutrition. This Air Fryer Sweet Chili Glazed Salmon is the ultimate proof! With just a handful of pantry staples, a quick whisk of sauce, and less than 15 minutes of cook time, you’ve got a meal prep superstar that looks (and tastes) like it came from a restaurant.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 225kcal | Carbohydrates: 10g | Protein: 24g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Cholesterol: 62mg | Sodium: 724mg | Potassium: 593mg | Fiber: 0.3g | Sugar: 8g | Vitamin A: 75IU | Vitamin C: 1mg | Calcium: 22mg | Iron: 1mg

Jump to Recipe

Pin Recipe

Similar Recipes

sweet chili glazed salmon
sweet chili glazed salmon

Air Fryer Sweet Chili Glazed Salmon

Air Fryer Sweet Chili Glazed Salmon is a quick, healthy, and flavorful dish that’s perfect for easy weeknight dinners or meal prep.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 225 kcal

Equipment

  • Air Fryer

Ingredients
  

  • 8 oz salmon (2, 4 oz fillets)
  • 2 tablespoons sweet chili sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon ginger paste
  • 1 teaspoon garlic paste
  • 1 teaspoon sesame oil
  • 1 tablespoon green onions (chopped)

Instructions
 

  • Preheat your air fryer to 400°F.
  • In a small bowl, whisk together the sweet chili sauce, soy sauce, ginger paste, garlic paste, and sesame oil.
  • Pat the salmon fillets dry with a paper towel and place them on the air fryer rack.
  • Brush or spoon the glaze generously over each fillet.
  • Air fry for 8–10 minutes until the salmon flakes easily with a fork.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 225kcalCarbohydrates: 10gProtein: 24gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gCholesterol: 62mgSodium: 724mgPotassium: 593mgFiber: 0.3gSugar: 8gVitamin A: 75IUVitamin C: 1mgCalcium: 22mgIron: 1mg

Why This Recipe Is Perfect for Busy Individuals

  • Fast & Fuss-Free: Ready in under 15 minutes, perfect for hectic weekdays.
  • Minimal Cleanup: Just one bowl for the glaze and the air fryer basket—done!
  • Pantry-Friendly: Uses simple sauces and pastes you likely already have stocked.
  • Meal Prep Friendly: Reheats beautifully without losing flavor or texture.
  • Nutritious & Balanced:  Salmon is packed with protein and omega-3s, fueling your brain and body.
  • Customizable Sides: Pair with rice, roasted veggies, or even a fresh salad—whatever you’ve got on hand.
  • Restaurant Vibes at Home: The sweet, tangy glaze makes it feel gourmet with zero extra effort.

The PrepYoSelf Newsletter

The Ingredients You’ll Need

  • Salmon: Naturally rich in protein and omega-3 fatty acids, salmon is the star of the dish. It’s hearty, flavorful, and absorbs marinades beautifully, making it a perfect canvas for bold glazes
  • Sweet Chili Sauce: Brings a balance of sweet, tangy, and mild heat. It caramelizes slightly in the air fryer, creating a glossy glaze that locks in moisture
  • Soy Sauce: Adds savory depth and umami that balances the sweetness of the chili sauce, rounding out the flavor profile
  • Ginger Paste: Offers a zesty brightness and warmth that cuts through the richness of salmon, keeping the dish light and refreshing
  • Garlic Paste: Provides a robust, aromatic base that pairs seamlessly with both sweet and savory elements in the glaze
  • Sesame Oil: Infuses a nutty, toasty flavor that enhances the Asian-inspired profile of the dish while adding a silky finish
  • Green Onions: Add a crisp, fresh bite that complements the glaze and provides a pop of color for presentation.
sweet chili glazed salmon

Easy Recipe Steps for Air Fryer Sweet Chili Glazed Salmon

  1. Preheat your air fryer to 400°F so it’s hot and ready when you place the salmon inside
  2. In a small mixing bowl, combine the sweet chili sauce, soy sauce, ginger paste, garlic paste, and sesame oil, stirring until the glaze is smooth and well blended
  3. Use a paper towel to pat the salmon fillets dry, which helps the glaze stick better and ensures the salmon cooks evenly. Place the fillets skin-side down on the air fryer rack or basket
  4. Spoon or brush the glaze generously over the salmon fillets, making sure each piece is evenly coated
  5. Insert the rack into the air fryer and cook for 8 to 10 minutes, depending on the thickness of your fillets, until the salmon flakes easily with a fork and reaches an internal temperature of 145°F
  6. Carefully remove the salmon from the air fryer, garnish with freshly sliced green onions, and serve with your choice of sides.

sweet chili glazed salmon

Meal Prep Pairing Tips

  • Grain Base Options: Pair the salmon with brown rice, jasmine rice, quinoa, or farro for a satisfying and filling base
  • Vegetable Sides: Add steamed broccoli, roasted asparagus, air-fried Brussels sprouts, or sautéed zucchini for fiber and nutrients
  • Fresh Salads: Include a cucumber salad, cabbage slaw, or mixed greens with a light vinaigrette to balance the rich glaze
  • Legume Additions: Consider lentils, chickpeas, or edamame for an extra boost of plant-based protein and texture variety.
sweet chili glazed salmon

Similar Recipes

salmon beet salad

Citrus Ginger Salmon with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

salmon salad

Salmon Stuffed Avocado Salad

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Trader Joe’s Meyer Lemon Cookie Thins

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

Can I make the glaze ahead of time?

Yes. Mix the glaze up to 3 days in advance and keep it in a sealed container in the refrigerator until ready to use

Can I substitute fresh garlic and ginger for the paste?

Absolutely. Use about 1 teaspoon each of freshly grated ginger and minced garlic in place of the pastes.

What if I don’t have sesame oil?

You can skip it or replace it with olive oil. The flavor will be slightly different, but the glaze will still be delicious

Posted on by — Leave a comment

Creamy Coconut Shrimp

Shrimp in creamy coconut sauce

When it comes to meal prepping, nothing beats a dish that’s creamy, bold, and comes together in less than 20 minutes. Say hello to Creamy Coconut Shrimp. This recipe brings the richness of coconut milk, the sweetness of shrimp, and the savoriness of garlic and mushrooms, all in one quick and dreamy skillet

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 304kcal | Carbohydrates: 9g | Protein: 38g | Fat: 14g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 505mg | Potassium: 842mg | Fiber: 2g | Sugar: 3g | Vitamin A: 508IU | Vitamin C: 12mg | Calcium: 148mg | Iron: 3mg

Jump to Recipe

Pin Recipe

Similar Recipes

Shrimp in creamy coconut sauce

Shrimp in creamy coconut sauce

Creamy Coconut Milk

Creamy Coconut Shrimp is a quick, protein-packed seafood dish with coconut milk, garlic, and veggies that’s perfect for meal prep.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 304 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 12 oz shrimp (peeled, with or without tail on)
  • 1/4 cup white onions (diced)
  • 1/4 cup green onions (diced)
  • 1 roma tomato (diced)
  • 2 tablespoons garlic (minced)
  • 1/4 cup coconut milk
  • 1 cup mushrooms (sliced and pre-cooked)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Heat a pan over medium-high heat and add olive oil.
  • Toss in the white onions, green onions, tomato, and garlic. Sauté for 2–3 minutes until fragrant and softened.
  • Add the shrimp and cook for 2 minutes, stirring often.
  • Pour in the coconut milk, then sprinkle in paprika, black pepper, and salt. Stir well and cook another minute until the shrimp is fully opaque.
  • Fold in the pre-cooked mushrooms and mix everything together.
  • Garnish with extra green onions and serve over fluffy rice—or swap in cauliflower rice for a lighter, low-carb option.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 304kcalCarbohydrates: 9gProtein: 38gFat: 14gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 274mgSodium: 505mgPotassium: 842mgFiber: 2gSugar: 3gVitamin A: 508IUVitamin C: 12mgCalcium: 148mgIron: 3mg

Why You’ll Love This Meal Prep Recipe:

  • Quick & Easy – Done in under 20 minutes, so you can meal prep even on your busiest day.

  • Budget-Friendly – Simple pantry staples like onions, garlic, and coconut milk keep costs low while delivering major flavor.

  • Protein-Packed – Shrimp is lean, filling, and gives you a solid protein boost to power through your day.

  • Global Flavors – Creamy coconut meets savory garlic and paprika—this combo is bold, unique, and anything but boring.

  • Versatile Serving Options – Pair it with rice for a comforting meal or cauliflower rice for a lighter twist.

  • Meal Prep Friendly – Stays delicious for up to 2-3 days in the fridge, reheats like a dream, and keeps your lunch exciting.

  • Restaurant-Quality at Home – Skip the takeout! This dish feels like something you’d order at a tropical café, but it’s homemade and healthier.

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Shrimp: Shrimp is the star of this dish—juicy, lean, and cooks in just minutes. It’s the ultimate protein for busy meal preppers because it delivers that satisfying bite while soaking up bold flavors from the sauce.

  • White Onions : These bring a mild sweetness and depth of flavor to the base. When sautéed, they soften and mellow out, creating a flavorful foundation that ties the dish together.

  • Green Onions: Green onions add freshness and a pop of color. Their mild sharpness balances the richness of the coconut milk, and they double up as a garnish to keep the dish looking vibrant.

  • Roma Tomato: Tomatoes add a juicy, tangy sweetness that cuts through the creaminess of the sauce. They also bring a bit of acidity, which balances the richness of shrimp and coconut milk perfectly.

  • Garlic: Garlic is the flavor powerhouse here. It infuses the oil and vegetables with a savory, aromatic punch that makes the whole kitchen smell amazing.

  • Coconut Milk: This is where the creaminess comes in. Coconut milk creates a silky, rich sauce that feels indulgent but is still light compared to heavy cream. It also gives the dish its subtle tropical vibe.

  • Mushrooms: Mushrooms add umami—that savory, “meaty” flavor that makes plant-based foods feel hearty. They soak up the coconut milk sauce and pair beautifully with shrimp’s natural sweetness.

  • Paprika: Paprika gives a warm, smoky depth that elevates the mild flavors of shrimp and coconut milk without overpowering them. Plus, it adds a little color to the dish.

  • Black Pepper: Pepper adds just enough spice and earthiness to balance the creaminess of the sauce and bring out the flavors of the shrimp

Shrimp in creamy coconut sauce

How to Make Creamy Coconut Shrimp

  1. Heat your pan: Place a large skillet on the stove over medium-high heat and add the olive oil. Let it warm up for about 30 seconds so it coats the pan evenly

  2. Sauté the aromatics: Add the diced white onions, green onions, tomato, and minced garlic to the hot pan. Stir frequently and cook for 2–3 minutes, or until the onions look soft and slightly translucent, and the garlic smells fragrant.

  3. Cook the shrimp: Add the shrimp to the skillet. Spread them out in a single layer so they cook evenly. Stir them around for 2 minutes until they start turning pink but are not fully cooked yet.

  4. Make it creamy: Pour in the coconut milk and sprinkle in the paprika, black pepper, and salt. Stir everything together so the shrimp are coated in the sauce. Continue cooking for another 1–2 minutes, until the shrimp are opaque (completely pink and no longer gray).

  5. Add the mushrooms: Toss in the pre-cooked sliced mushrooms. Stir them into the sauce and let everything simmer together for about 1 more minute so the flavors combine.

  6. Finish & serve: Remove from the heat, sprinkle with extra green onions, and enjoy over rice or cauliflower rice for a lower-carb option.

Shrimp in creamy coconut sauce

Meal Prep Pairing Tips and Substitutions:

  • Base: Serve with jasmine rice, cauliflower rice, quinoa, or brown rice.

  • Veggies: Add bell peppers, spinach, or broccoli—or swap mushrooms for zucchini or snap peas.

  • Protein: Swap shrimp for chicken, tofu, or chickpeas.

  • Flavor: Brighten with lime, spice it up with curry paste/chili, or change it up with smoked paprika.

  • Storage: Store 3–4 days in airtight containers, reheat gently with a splash of liquid, and keep bases separate

Shrimp in creamy coconut sauce

Similar Recipes

pepper sandwich

Roasted Red Pepper and Cheese Sandwich

bean and corn taco

Vegetarian Black Bean and Corn Soft Tacos

eggplant

Grilled Eggplant Steaks with Marinara Sauce

You Might Also Like

Trader Joe’s Instant Cold Brew Coffee

PB&J crispy peanut butter-filled wafer sticks with raspberry fruit dip

Trader Joe’s Trader Giotto’s Balsamic Vinaigrette

Frequently Asked Questions

Can I use frozen shrimp?

Yes! Just thaw them first (overnight in the fridge or under cold water for 10–15 minutes) and pat them dry before cooking so they don’t water down the sauce.

What can I serve it with besides rice?

Try cauliflower rice, quinoa, zoodles, or even steamed veggies like broccoli for a lighter option.

Can I make it spicier?

Absolutely! Add chili flakes, sriracha, or red curry paste to kick up the heat.

Posted on by — Leave a comment

Air Fryer Mango Glazed Salmon

salmon with spinach

Looking for an easy, delicious meal prep recipe that you can throw together in under 20 minutes? This Air Fryer Mango-Glazed Salmon is the perfect solution for busy weeknights or make-ahead lunches. It’s a healthy, protein-packed air fryer recipe that’s ideal for beginner cooks who want big flavor without complicated steps. The real star of this dish is the homemade mango glaze—a naturally sweetened sauce made with fresh fruit. By using mango to sweeten the glaze, this recipe cuts down on added sugars while delivering restaurant-quality flavor.

This post may contain affiliate links. Please see our privacy policy for details.

Jump to Recipe

Pin Recipe

Similar Recipes

salmon with spinach

salmon with spinach

Air Fryer Mango Glazed Salmon

This Air Fryer Mango Glazed Salmon is everything you want in a meal prep recipe: fast, flavorful, and made with real, wholesome ingredients. It's a little sweet, a little tangy, and totally satisfying.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, lunch, Main Course
Cuisine Asian
Servings 2

Equipment

  • blender
  • Air Fryer

Ingredients
  

  • 8 oz salmon (2 fillets)
  • 1/4 cup mango
  • 1 tablespoon honey
  • 1 tablespoon soy sauce
  • 1 tablespoon garlic
  • tablespoon lime juice
  • 1/4 teaspoon salt

Instructions
 

  • Preheat the air fryer to 400°F.
  • Toss the mango, honey, soy sauce, garlic, lime juice, and salt into a blender and blend until silky smooth.
  • Place your salmon fillets on the air fryer rack (skin-side down if they have skin), then generously spoon or brush the mango glaze on top.
  • Pop the rack into your air fryer and cook for 8 to 10 minutes until the salmon is fully cooked and flakes easily with a fork. You're aiming for an internal temp of 145°F.
  • Serve it hot with your fave sides.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Why This Recipe Is Perfect for Busy Individuals

  • Cooks quickly in under 15 minutes, making it ideal for busy schedules.

  • Uses simple, whole ingredients that are easy to find and budget-friendly.

  • The homemade mango glaze keeps the salmon moist and flavorful even after reheating.

  • Can be made in batches to cover multiple meals throughout the week.

  • Pairs well with a variety of sides like rice, roasted vegetables, or salads for versatile meals.

  • Stores well in the fridge for up to 3–4 days without losing texture or taste.

  • Designed for beginner cooks—no advanced skills or fancy equipment needed.

The PrepYoSelf Newsletter

The Ingredients You’ll Need

  • Salmon is a great protein choice for meal prep because it’s rich in omega-3 fatty acids, high in protein, and cooks quickly in the air fryer. It absorbs marinades and glazes well, making it the perfect base for bold flavors like this mango glaze. Its natural richness is balanced beautifully by the brightness of the glaze ingredients.

  • Mango acts as the natural sweetener and base for the glaze. It’s naturally juicy and slightly tangy, which pairs perfectly with savory ingredients like soy sauce and garlic. It blends into a smooth, sticky consistency that helps coat the salmon evenly without the need for added refined sugar or thickeners.

  • Honey enhances the natural sweetness of the mango while also helping the glaze caramelize slightly during cooking. It adds a subtle depth and richness to the sauce, making it taste more balanced and satisfying without being overly sweet.

  • Soy sauce provides a salty, umami contrast to the sweetness of the mango and honey. It grounds the flavor profile and adds complexity to the glaze, making each bite more savory and satisfying. A little goes a long way to balance the dish.

  • Garlic brings bold, aromatic flavor and keeps the glaze from tasting too sweet or one-dimensional. When cooked, the garlic mellows and blends beautifully with the fruit and soy sauce for a well-rounded glaze that complements the salmon.

  • Lime juice adds acidity and brightness to the glaze, which cuts through the richness of the salmon and enhances the tropical notes of the mango. It keeps the dish fresh-tasting and helps all the flavors pop.

  • Just a touch of salt enhances all the other ingredients and helps bring the flavors into balance. It’s especially important when working with naturally sweet ingredients like mango to ensure the dish stays savory and meal-worthy.

salmon

Easy Recipe Steps for Air Fryer Mango Glazed Salmon

  1. Preheat your air fryer to 400°F. This helps the salmon cook evenly and gives it a slightly crisp edge. Most air fryers take about 3–5 minutes to preheat, so turn it on before you start preparing your glaze.

  2. Make the mango glaze. In a blender or food processor, combine the mango, honey, soy sauce, minced garlic, lime juice, and salt. Blend until the mixture is completely smooth and no chunks remain. This will be your sweet and savory glaze.

  3. Prepare the salmon. Place the salmon fillets on the air fryer rack or tray, skin-side down if they have skin. Use a spoon or brush to coat the top of each fillet generously with the mango glaze. Make sure the glaze is spread evenly for the best flavor.

  4. Cook the salmon. Carefully place the rack or tray into the preheated air fryer. Cook the salmon for 8 to 10 minutes, depending on thickness. It’s done when the salmon flakes easily with a fork and reaches an internal temperature of 145°F. Use a meat thermometer to check if you’re unsure.

  5. Serve or store. Once cooked, remove the salmon from the air fryer and let it rest for a minute or two. Serve it right away with your favorite sides, or let it cool completely and store it in an airtight container in the refrigerator for up to 3–4 days for easy meal prep.

salmon with spinach

Meal Prep Pairing Tips

  • For a balanced meal, pair the mango-glazed salmon with a serving of complex carbs like jasmine rice, brown rice, or quinoa—these grains soak up the extra glaze and reheat well throughout the week. 

  • If you’re looking for a low-carb option, cauliflower rice or steamed greens make a great base. 

  • Add a colorful veggie side such as roasted broccoli, bell peppers, or sauteed spinach to round out the plate with fiber and crunch. 

  • You can also prep a simple slaw with cabbage, carrots, and lime juice for a fresh, zesty contrast to the rich salmon.

salmon

Similar Recipes

salmon beet salad

Citrus Ginger Salmon with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

salmon salad

Salmon Stuffed Avocado Salad

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Trader Joe’s Meyer Lemon Cookie Thins

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

What if I don’t have a blender—can I make the glaze another way?

You can mash the mango with a fork and finely mince the garlic, then whisk all ingredients together until well combined. The texture will be chunkier but still tasty.

Can I use bottled mango puree instead of fresh mango?

Fresh or thawed frozen mango works best for natural sweetness and texture, but you can substitute mango puree if needed. Just check the label to avoid added sugars.

Can I use frozen salmon fillets for this recipe?

Yes! Just make sure to thaw the salmon completely before glazing and cooking. Cooking from frozen can result in uneven cooking.

Posted on by — Leave a comment

Tropical Kani Cucumber Salad

kani cucumber salad with seaweed wraps

This Tropical Kani Cucumber Salad is the ultimate flavor vacation in a bowl—cool, crunchy cucumber, sweet mango, and savory crab tossed in a creamy-spicy dressing that hits all the right notes. It’s light, protein-packed, and perfect for meal prep.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 293kcal | Carbohydrates: 25g | Protein: 6g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 5g | Trans Fat: 0.04g | Cholesterol: 18mg | Sodium: 953mg | Potassium: 214mg | Fiber: 2g | Sugar: 11g | Vitamin A: 638IU | Vitamin C: 26mg | Calcium: 29mg | Iron: 1mg

Jump to Recipe

Pin Recipe

Similar Recipes

kani cucumber salad with seaweed wraps

kani cucumber salad with seaweed wraps

Tropical Kani Cucumber Salad

This refreshing no-cook Tropical Kani Cucumber Salad combines sweet mango, crisp cucumber, and shredded crab in a creamy, spicy dressing.
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 0 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 293 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 6 oz imitation crab meat (julienne cut)
  • 1/2 cucumber (julienne cut)
  • 1/2 mango (julienne cut)
  • 3 tablespoons mayonaise
  • 1 tablespoon sriracha
  • 1 teaspoon soy sauce
  • 1 tablesoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds

Instructions
 

  • Peel and slice the cucumber in half lengthways and slice into julienne thin strips.
  • Use your fingers to gently pull apart the imitation crab into strips like string cheese or use your knife to slice them into thin strips.
  • Peel the mango and cut it into thin slices. Repeat until you reach the core of the mango. Stack the slices together and cut into thin strips.
  • In a mixing bowl, whisk together the mayo, sriracha, soy sauce, rice vinegar, and sesame oil until creamy and smooth. Add your cucumber, crab, and mango. Toss until everything is coated in that dreamy spicy dressing.
  • Sprinkle with sesame seeds for crunch and refrigerate until chilled and ready to eat. Serve with seaweed snacks or rice paper wraps for a sushi-inspired lunch.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 293kcalCarbohydrates: 25gProtein: 6gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 10gMonounsaturated Fat: 5gTrans Fat: 0.04gCholesterol: 18mgSodium: 953mgPotassium: 214mgFiber: 2gSugar: 11gVitamin A: 638IUVitamin C: 26mgCalcium: 29mgIron: 1mg

The PrepYoSelf Newsletter

Why This is Great for Meal Prep

  • No Cooking Required: Skip the stove and oven—this recipe comes together with zero heat. Just slice, mix, chill, and you’re done! Perfect for hot days or when you want to keep things easy.

  •  Bursting with Fresh, Tropical Flavor: Sweet mango, cool cucumber, and savory crab create a juicy, refreshing combo that wakes up your taste buds with every bite. It’s like a tropical getaway in a meal prep container!

  • Fast & Fuss-Free: Ready in under 15 minutes from start to fridge. When your schedule’s packed, this quick chop-and-mix salad keeps your meals delicious and efficient.

  •  Meal Prep-Friendly: It holds up well in the fridge for a few days, making it a great grab-and-go lunch or snack. Just toss before serving and enjoy that same flavor-packed crunch.

  •  Balanced and Flavorful: You’ve got protein from the crab, fiber and hydration from cucumber, natural sweetness from mango, and a creamy-spicy dressing that brings it all together—hello, flavor harmony!

  • Light but Satisfying: It’s not heavy, but it still fills you up thanks to the creamy dressing and crab meat. A great option when you want something refreshing yet substantial.

  • Customizable & Fun to Eat: Wrap it in rice paper, spoon it into lettuce cups, or enjoy with seaweed sheets. Add avocado, carrots, or even edamame. The possibilities are endless—and delicious.

Ingredient Breakdown: Why This is Great for Meal Prep

  • Imitation Crab (Kani) – Adds a mildly sweet, savory protein that’s pre-cooked and easy to shred—perfect for no-cook meals

  • Cucumber – Brings crisp texture and a refreshing, hydrating crunch that balances out the richness of the dressing

  • Mango – Adds natural sweetness and a tropical twist that pairs beautifully with the savory and spicy elements

  • Mayonnaise – Provides a creamy, smooth base that binds everything together and adds richness without overpowering

  • Sriracha – Delivers a gentle kick of heat and depth, making the dressing bold and crave-worthy

  • Soy Sauce – Adds umami and saltiness to balance the sweet and creamy components of the salad.

  • Rice Vinegar – Offers a light tang that cuts through the mayo, brightening the overall flavor

  • Sesame Oil – Adds a warm, nutty aroma and smooth finish that ties in the Asian-inspired elements

  • Sesame Seeds – Provide a subtle crunch and a toasty flavor that enhances both taste and presentation.

kani cucumber salad with seaweed wraps

How to Make Kani Cucumber Salad

  1. Prepare the cucumber: Start by peeling half of a cucumber. Slice it in half lengthwise, then use a sharp knife to cut each half into thin matchstick-sized strips (this is called a julienne cut).

  2. Shred the imitation crab: Take your 6 oz of imitation crab meat and either gently pull it apart with your fingers—like string cheese—or use a knife to cut it into thin strips.

  3. Cut the mango: Peel half of a ripe mango and carefully slice the fruit away from the core. Stack the slices and cut them into thin, julienned strips.

  4. Make the dressing: In a separate mixing bowl, whisk together ¼ cup of mayonnaise, 1 tablespoon of sriracha, 1 teaspoon of soy sauce, 1 tablespoon of rice vinegar, and 1 teaspoon of sesame oil until smooth and creamy.

  5. Combine and mix: Add the cucumber, crab, and mango into the bowl with the dressing. Use tongs or a spoon to gently toss everything together until all the ingredients are well-coated.

  6. Add the finishing touch: Sprinkle in 1 teaspoon of sesame seeds and give it one final toss for even distribution.

  7. Chill and serve: For best results, cover the bowl and refrigerate the salad for at least 30 minutes to let the flavors blend. Enjoy it cold, either on its own, wrapped in seaweed snacks, or served in rice paper wraps.

kani cucumber salad

Meal Prep Pairing Tips:

  • Add avocado – Dice half an avocado and gently fold it in for extra creaminess and healthy fats.

  • Include shredded carrots – Add color, crunch, and a subtle sweetness by tossing in julienned or shredded carrots.

  • Top with sliced green onions – Sprinkle green onions for a fresh, slightly sharp finish.

  • Spice it up – Add a dash of chili flakes or a bit more sriracha for extra heat.

  • Add to a bento box – Pair with edamame, fruit, and rice for a balanced, colorful lunch.

  • Serve over jasmine rice or sushi rice – Turn it into a poke-style bowl for a more filling meal.

  • Top it on a salad mix – Layer it over spring mix or shredded cabbage for extra greens.

  • Side with miso soup – Enjoy it alongside a warm cup of miso for a comforting, well-rounded meal.

kani cucumber salad with seaweed wraps

Similar Recipes

shrimp kebab

Air Fryer Shrimp and Pineapple Kebabs

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

salmon salad

Salmon Salad Stuffed Avocado

You Might Also Like

Trader Joe’s Organic Green Tea

Trader Joe’s Just a Handful of 50% Less Salt Roasted and Salted Whole Cashews

Alessi Autentico – Italian Crispy Breadsticks, Low Fat Made with Extra Virgin Olive Oil

Frequently Asked Questions

How long does this kani salad last in the fridge?

It stays fresh for up to 3 days in an airtight container. Just give it a quick toss before serving.

What kind of mango should I use?

Use a ripe mango that gives slightly when squeezed. Ataulfo or honey mangos are especially sweet and easy to slice.

What if I don’t have rice vinegar?

You can substitute with apple cider vinegar or white wine vinegar—just start with a little less and taste as you go.

Posted on by — Leave a comment

Tuna Confetti Pasta Salad

Tuna Pasta Salad

Let’s be real—most tuna pasta salads out there are kinda…blah. But this one? This isn’t your ordinary tuna pasta salad. It’s bright, zesty, protein-packed, and absolutely bursting with color and texture. With pops of crisp veggies, creamy tuna-egg goodness, and tender pasta, it’s a meal that tastes even better the next day. Perfect for busy folks who want to feel full, fueled, and fabulous all week long without spending hours in the kitchen. Whether you’re layering it in a cute mason jar or tossing it all together in a container, this Tuna Confetti Pasta Salad will have you actually excited to dig into your lunch.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 579kcal | Carbohydrates: 47g | Protein: 30g | Fat: 30g | Saturated Fat: 6g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 228mg | Sodium: 529mg | Potassium: 411mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1016IU | Vitamin C: 34mg | Calcium: 109mg | Iron: 4mg

Jump to Recipe

Pin Recipe

Similar Recipes

Tuna Pasta Salad

Tuna Pasta Salad

Tuna Confetti Pasta Salad

Ready to kiss sad desk lunches goodbye? This Tuna Confetti Pasta Salad is the upgrade your weekly meal prep needs—and it’s as pretty as it is practical.
No ratings yet
Print Recipe Pin Recipe
Prep Time 15 minutes
Course lunch
Cuisine American
Servings 2
Calories 579 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • mason jars

Ingredients
  

Tuna and Egg Mixture

  • 5 oz canned tuna (drained)
  • 2 boiled eggs (peeled and chopped)
  • 1/4 cup mayonnaise
  • 2 tablespoons lemon juice

Pasta and Vegetables

  • 1.5 cups pre-cooked pasta (angel hair or your fave)
  • 1/4 cup red onions (diced)
  • 1/4 cup corn kernels
  • 1/4 cup orange bell pepper (diced)
  • 2 tablespoons grated parmesan cheese
  • 2 tablespoons green onions (chopped, for garnish)
  • 1/4 cup pickled red onions (optional)

Instructions
 

  • Boil & Cool: Cook your pasta according to package instructions and boil your eggs to your preferred doneness. Let both cool completely before assembling.
  • Prep the Veggies: While everything cools, dice your veggies and gather your mix-ins.
  • Make the Tuna Mix: In a small bowl, combine tuna, chopped boiled eggs, mayo, and lemon juice. Use a fork to break down the eggs and tuna until smooth and creamy.
  • Layer or Toss:
    Mason Jar Method: Layer in this order—pickled red onions, bell peppers, Parmesan cheese, corn, red onions, tuna-egg mixture, and top with pasta.
    Mix & Store: Combine everything in a large bowl and portion into containers.
  • Chill: Store in the fridge for up to 3-4 days. When you’re ready to eat, just give it a good mix if jarred, or enjoy straight from the container!

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 579kcalCarbohydrates: 47gProtein: 30gFat: 30gSaturated Fat: 6gPolyunsaturated Fat: 14gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 228mgSodium: 529mgPotassium: 411mgFiber: 4gSugar: 5gVitamin A: 1016IUVitamin C: 34mgCalcium: 109mgIron: 4mg

Why This Recipe is Great for Meal Prep

  • Minimal Cooking Required: Boil some pasta and eggs—done!

  • Budget-Friendly: Canned tuna, pantry pasta, and simple veggies keep costs low.

  • Protein-Packed: Tuna + eggs + Parmesan = satisfying and energizing.

  • Vibrant & Fun: Not just healthy—it looks exciting, too!

  • Portable: Mason jars or containers make it perfect for grab-and-go meals.

  • Make-Ahead Magic: The flavors deepen and get even better by day two.

  • Customizable: Swap veggies or pasta types to keep it fresh each week

The PrepYoSelf Newsletter

To Meal Prep This Tuna Pasta Salad, You’ll Need

  • Tuna gives it a savory, umami punch while keeping it light.

  • Boiled eggs add richness and texture, making the salad more filling.

  • Mayonnaise brings it all together with smoothness and a comforting mouthfeel.

  • Lemon juice cuts through the richness with brightness and a zing of freshness.

  • Angel hair pasta (or any pasta you love) adds carbs for energy and soaks up the flavors of the dressing and veggies.

  • Red onions bring a sharp bite and vibrant color.

  • Corn adds a touch of natural sweetness and juicy texture.

  • Orange bell peppers give a crisp, slightly fruity contrast that brightens up every bite.

  • Grated Parmesan complements the tuna and egg mix and adds a little “wow” factor with every forkful.

  • Green onions bring a fresh, mildly sharp pop that brightens the dish.

  • Pickled red onions (if you include them) offer a tangy-sweet element that contrasts beautifully with the creamy base.

Tuna Pasta Salad

How to Prepare Tuna Pasta Salad

  1. Cook the pasta: Start by boiling your pasta according to the instructions on the package. Once it’s cooked to your liking, drain it and let it cool completely—this keeps it from getting mushy when stored.

  2. Boil the eggs: While the pasta is cooking, boil two eggs. You can place them in a pot, cover them with water, bring to a boil, then lower the heat and simmer until your desired yolk doneness. Once done, cool them under cold running water or in an ice bath to make peeling easier

  3. Prep your veggies: Dice your red onions, orange bell peppers, and green onions. If you’re using canned or frozen corn, measure out ¼ cup. If using pickled red onions, set those aside for layering later.

  4. Make the tuna mixture: In a mixing bowl, combine the drained canned tuna, peeled boiled eggs (chopped or mashed with a fork), mayonnaise, and lemon juice. Mix everything together until it forms a creamy, well-blended mixture. This will be the flavorful protein base of your salad.

  5. Assemble your meal prep jars or containers:

    • Mason jar method (for layered lunches): Begin layering your ingredients in the jar starting with the pickled red onions, then orange bell peppers, Parmesan cheese, corn, red onions, tuna and egg mixture, and finish with the pasta on top. This order keeps the pasta from getting soggy and keeps the veggies fresh.

    • Mix and store method: If you prefer a ready-to-eat version, mix all the ingredients together in a large bowl until well combined. Then divide evenly into meal prep containers with lids.

  6. Refrigerate and enjoy throughout the week: Store your jars or containers in the fridge for up to 4 days. When you’re ready to eat, either shake the jar (if layered) and pour into a bowl to mix, or simply enjoy your already-combined salad straight from the container.

Tuna Pasta Salad

Meal Prep Tips

  • Pair with Fresh Fruit: Add a side of fresh fruit like apple slices, grapes, or a citrus cup to balance the savory salad with natural sweetness and extra fiber

  • Add a Crunchy Side: Toss in a handful of whole grain crackers, pita chips, or a few veggie sticks (carrot, cucumber, celery) for texture and a satisfying crunch

  • Hydration Boost: Pair with a lemon or cucumber-infused water or a small green smoothie to keep your meal light and refreshing.

  • Turn It Into a Wrap: Instead of mixing in pasta, use large lettuce leaves or whole wheat tortillas to wrap up the tuna salad for a portable lunch option that feels like something new

  • Protein Swaps: Use canned salmon, grilled chicken, or chickpeas instead of tuna.

  • Veggie Variations: Sub bell peppers with diced cucumber, cherry tomatoes, or shredded carrots.

  • Cheese Twist: Try feta or goat cheese instead of Parmesan for a tangier bite.

Tuna Pasta Salad

Similar Recipes

shrimp quinoa salad

Citrus Shrimp Quinoa and Spinach Salad

ginger salmon

Baked Orange Ginger Salmon with Snow Peas

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

You Might Also Like

Globerati Cabernet Sauvignon

Trader Joe’s Meyer Lemon Cookie Thins

Alessi Autentico – Italian Crispy Breadsticks

Frequently Asked Questions

How long does this tuna pasta salad last in the fridge?

It stays fresh for up to 4 days when stored in an airtight container or mason jar in the refrigerator. For best taste and texture, enjoy it within that window.

Can I use a different type of pasta?

Yes! While angel hair is light and works well, you can swap in rotini, penne, bowtie, or elbow macaroni. Choose a pasta that holds up well to refrigeration and mixing.

 I don’t like mayonnaise—what can I use instead?

You can substitute mayo with plain Greek yogurt for a tangier, protein-rich option, or use avocado for a creamy, dairy-free twist.

Posted on by — Leave a comment

Easy Shrimp Ceviche

shrimp with tomatoes, onions, cilantro, red onions, and avocado

If you’re a busy person looking for an easy recipe that checks all the boxes—fresh, fast, and full of flavor—this Easy Shrimp Ceviche is your new go-to. Whether you’re dipping your toe into meal prep or just need something light and healthy that doesn’t skimp on taste, this dish delivers. Say goodbye to boring lunches and hello to a zesty, satisfying meal that comes together in minutes. In this post, you’ll learn exactly how to make it, why it works so well for meal prep, and how to pair it for a complete, feel-good meal.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 583kcal | Carbohydrates: 35g | Protein: 52g | Fat: 31g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 20g | Trans Fat: 0.01g | Cholesterol: 365mg | Sodium: 889mg | Potassium: 2083mg | Fiber: 17g | Sugar: 8g | Vitamin A: 1599IU | Vitamin C: 79mg | Calcium: 225mg | Iron: 4mg

Jump to Recipe

Pin Recipe

Similar Recipes

shrimp with tomatoes, onions, cilantro, red onions

shrimp with tomatoes, onions, cilantro, red onions, and avocado

Easy Shrimp Ceviche

This easy shrimp ceviche is a refreshing, no-cook meal prep recipe made with juicy tomatoes, red onion, lime, and avocado—ready in minutes and full of flavor.
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Course Appetizer, lunch
Cuisine American, Latin
Calories 583 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 8 oz shrimp (frozen, pre-cooked)
  • 1 cup cherry tomatoes (diced)
  • 1/4 cup red onions (diced)
  • 1/2 cup cilantro (chopped)
  • 1 lime (wedged)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 avocado (sliced)

Instructions
 

  • Defrost shrimp according to package instructions. Pat dry for best texture.
  • Prep your veggies: Dice tomatoes, onions, and chop cilantro. Cut lime into wedges.
  • Mix it up: In a bowl, combine shrimp, tomatoes, onions, garlic powder, salt, pepper, and squeeze in the lime juice.
  • Top with cilantro and give it one last mix.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 583kcalCarbohydrates: 35gProtein: 52gFat: 31gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 20gTrans Fat: 0.01gCholesterol: 365mgSodium: 889mgPotassium: 2083mgFiber: 17gSugar: 8gVitamin A: 1599IUVitamin C: 79mgCalcium: 225mgIron: 4mg

Why This Shrimp Ceviche is a Meal Prep Game-Changer:

  • No cooking required – Pre-cooked shrimp makes this a no-heat hero.

  • Super quick to make – Done in under 15 minutes.

  • Packed with flavor – Lime, cilantro, and garlic hit all the right notes.

  • Fresh and light – Perfect for a post-workout lunch or light dinner.

  • Great for grab-and-go – Pre-portion it in containers and you’re set.

  • Nutrient-rich ingredients – Full of lean protein, healthy fats, and vitamins.

  • Stays tasty for days – The flavors meld beautifully over time.

The PrepYoSelf Newsletter

Ingredients & Why They Work:

  • 8 oz shrimp (frozen, pre-cooked): A lean protein that’s low effort and high in convenience.

  • 1 cup cherry tomatoes (diced): Juicy, sweet bursts that add freshness and color.

  • ¼ cup red onion (diced): Sharp, zesty crunch that balances the dish.

  • ½ cup cilantro (chopped): Herbaceous, citrusy brightness that makes the flavors pop.

  • 1 lime (wedged): Adds the essential acidity to “cook” and brighten the ceviche.

  • ¼ tsp garlic powder: A quick way to boost savory flavor without chopping.

  • ¼ tsp salt & ¼ tsp black pepper: Basic seasonings that elevate everything.

  • 1 avocado: Creamy, satisfying finish that adds healthy fats and richness.

shrimp with tomatoes, onions, cilantro, red onions

Easy Shrimp Ceviche – Step-by-Step Instructions:

  1. Defrost the shrimp: Follow the instructions on the package to thaw your pre-cooked shrimp. Usually, this means placing them in a colander under cold running water for a few minutes. Pat dry with a paper towel to remove excess moisture.

  2. Prepare the vegetables: Rinse and dice into small, bite-sized pieces.

  3. Mix the ingredients: In a medium mixing bowl, combine the shrimp, diced tomatoes, diced red onion, garlic powder, salt, and pepper.

  4. Add lime juice: Squeeze fresh lime juice over the mixture (start with half a lime, then add more to taste). Stir everything gently to combine and coat the ingredients.

  5. Top with cilantro: Sprinkle the chopped cilantro over the top and give it one more gentle stir.

  6. Serve with avocado: Slice or dice the avocado and serve it on top or on the side for a creamy finish. Enjoy right away or chill for 15–30 minutes to let the flavors meld.

Reference the recipe card below for detailed instructions.

shrimp with tomatoes, onions, cilantro, red onions, and avocado

Meal Prep Tips:

  • Tortilla chips or lettuce cups – for a fun, crunchy ceviche taco.

  • Quinoa or brown rice – turns this into a hearty, protein-packed bowl.

  • Black beans and corn salad – add extra fiber and color.

  • Sparkling water with lime – to keep the fresh theme going.

shrimp with tomatoes, onions, cilantro, red onions

Similar Recipes

shrimp kebab

Air Fryer Shrimp and Pineapple Kebabs

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

salmon salad

Salmon Salad Stuffed Avocado

You Might Also Like

Trader Joe’s Organic Green Tea

Trader Joe’s Just a Handful of 50% Less Salt Roasted and Salted Whole Cashews

Alessi Autentico – Italian Crispy Breadsticks, Low Fat Made with Extra Virgin Olive Oil

Frequently Asked Questions

Can I use raw shrimp instead of pre-cooked shrimp?

Yes you can, but make sure its from a trusted source. In traditional ceviche, the acidity from lime juice denatures the proteins in raw shrimp, giving it the appearance and texture of being cooked—but it doesn’t kill all harmful pathogens. That means there’s still a risk of foodborne illness.

How can I make it spicier?

Add a dash of hot sauce or some minced Jalapenos.

Can I add other veggies?

Totally! Try diced cucumber, mango, or even jalapeños for a kick.

Posted on by — Leave a comment

Smoked Salmon and Cucumber Salad

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

If you’re busy, hungry, and ready to finally enjoy a healthy meal prep routine that doesn’t feel like a chore, this smoked salmon and cucumber salad is your new go-to. Let’s face it: most people want to eat better, but complicated recipes and pricey ingredients get in the way. That’s where this easy recipe comes in—it’s light, satisfying, takes just minutes to make, and doesn’t break the bank. In this post, you’ll learn how to whip up a flavor-packed salad that’s perfect for busy weekdays, meal prep success, or anytime you need a refreshing, protein-rich dish fast.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 128kcal | Carbohydrates: 11g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 31mg | Sodium: 426mg | Potassium: 666mg | Fiber: 3g | Sugar: 5g | Vitamin A: 504IU | Vitamin C: 40mg | Calcium: 51mg | Iron: 1mg

Jump to Recipe

Pin Recipe

Similar Recipes

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Smoked Salmon Cucumber Salad

This smoked salmon and cucumber salad is a refreshing, protein-packed meal prep recipe made in minutes with simple, flavorful ingredients.
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Course lunch
Cuisine American, Asian
Servings 2
Calories 128 kcal

Equipment

  • knife (or mandoline)
  • cuttiing board
  • mixing bowl
  • tongs

Ingredients
  

  • 4 oz smoked salmon (hot smoked or cold smoked)
  • 1 cucumber (peeled and thinly sliced)
  • 1 roma tomato (diced)
  • 1/4 cup red onions (thinly sliced)
  • 1 lemon (cut into wedges)
  • 1 tablespoon everything but the bagel seasoning
  • 1 package roasted seaweed snack sheets (.14 oz)

Instructions
 

  • Remove smoked salmon from the package and use a fork (or your hands) to shred it into bite-sized pieces. Add to a mixing bowl.
  • Add sliced cucumber, diced roma tomato, and thinly sliced red onions.
  • Squeeze in the juice of a fresh lemon.
  • Sprinkle in half the everything bagel seasoning and crumble in the seaweed snack sheets.
  • Use tongs to gently toss everything until well mixed.
  • Serve immediately or store in an airtight container. Top with the remaining seasoning before serving for extra crunch and pop!
  • For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 128kcalCarbohydrates: 11gProtein: 13gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gCholesterol: 31mgSodium: 426mgPotassium: 666mgFiber: 3gSugar: 5gVitamin A: 504IUVitamin C: 40mgCalcium: 51mgIron: 1mg

Why You’ll Love This for Meal Prep:

  • No cooking required – Perfect for hot days or no-stove meal prep.

  • Takes 10 minutes or less – Hello, stress-free weekday lunches!

  • High-protein and hydrating – Smoked salmon and cucumber are a dream team.

  • Fresh but savory – Everything bagel seasoning + seaweed = BIG flavor.

  • Budget-friendly ingredients – No fancy equipment or overpriced produce here.

  • Stays fresh for days – Ideal for prepping 2–3 servings ahead of time.

  • Portable and packable – Great for work lunches or post-gym fuel

The PrepYoSelf Newsletter

Ingredient Breakdown:

  • 4 oz smoked salmon (hot or cold smoked): Rich in omega-3s and protein. Adds a savory, smoky depth with zero prep time.

  • 1 cucumber (peeled and sliced): Hydrating, crunchy, and cooling. Balances out the saltiness.

  • 1 roma tomato (diced): Juicy, slightly acidic, and adds color and freshness.

  • ¼ cup red onions (thinly sliced): Gives the salad bite and zing.

  • 1 tablespoon everything but the bagel seasoning: Adds that bold, all-in-one flavor hit.

  • 1 package roasted seaweed snack sheets (.14 oz): Brings a pop of umami and crunch.

  • Juice of 1 lemon: Helps brighten and tie all the flavors together.

Easy Recipe Steps

  1. Shred the smoked salmon: Remove the salmon from its package. If it’s in larger pieces, use a fork or clean hands to gently flake it into bite-sized chunks. Add it to a large mixing bowl.

  2. Slice and dice the veggies: Peel and thinly slice the cucumber into rounds or half-moons. Dice the roma tomato into small chunks. Thinly slice the red onion (use a sharp knife or mandoline for extra thin pieces). Add everything to the bowl with the salmon.

  3. Add some brightness: Squeeze the juice of one fresh lemon over the mixture. This helps balance the flavors and keeps everything tasting fresh.

  4. Add flavor boosters: Sprinkle in half of the everything but the bagel seasoning. Crumble the roasted seaweed snack sheets with your hands and add them to the bowl.

  5. Toss it all together: Use tongs or a large spoon to gently mix everything until evenly combined. Try not to overmix—just enough to distribute flavors without breaking up the ingredients too much.

  6. Finish and store or serve: Transfer the salad to a serving dish or meal prep containers. Sprinkle the remaining seasoning on top just before serving for added crunch and flavor. Store in the fridge in an airtight container for up to 3 days.

  7. Tip: For meal prep, keep lemon juice and seaweed separate until ready to eat if you want to keep the texture extra crisp.

Reference the recipe card below for detailed instructions.

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Meal Prep Pairing Tips

  • Serve with a side of brown rice or quinoa for a heartier meal.

  • Add a slice of whole grain toast or pita for extra fiber and satisfaction.

  • Pair with a fruit salad or citrus wedges for a sweet contrast.

  • Toss in some avocado for healthy fats and creamy texture.

  • For a fun twist, wrap it all up in a rice paper sheet for a spring roll vibe!

hot smoked salmon with sliced cucumber, sliced red onions, diced tomatoes, lemon, and seaweed sheets

Similar Recipes

salmon beet salad

Citrus Ginger Salmon with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

salmon salad

Salmon Stuffed Avocado Salad

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Trader Joe’s Meyer Lemon Cookie Thins

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

Hot smoked or cold smoked salmon—what’s better?

Either works! Hot smoked is flakier and more “cooked,” cold smoked is softer and more like lox.

Can I substitute the seaweed snacks?

You can skip them or use crispy kale chips.

What if I don’t have everything bagel seasoning?

Use a mix of sesame seeds, garlic powder, onion flakes, and a pinch of salt.

Posted on by — Leave a comment

Spicy Sesame Tuna Salad

tuna salad with lettuce and cucumbers

Busy schedule? No problem! This Spicy Sesame Tuna Salad is the ultimate meal prep hack—flavor-packed, pantry-friendly, and ready in minutes! If you’re looking for an easy, protein-rich meal that can be enjoyed cold or hot, this is IT.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 291kcal | Carbohydrates: 6g | Protein: 24g | Fat: 19g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 61mg | Sodium: 889mg | Potassium: 318mg | Fiber: 1g | Sugar: 2g | Vitamin A: 413IU | Vitamin C: 6mg | Calcium: 59mg | Iron: 3mg

Jump to Recipe

Pin Recipe

Similar Recipes

tuna salad with lettuce and cucumbers

tuna salad with lettuce and cucumbers

Spicy Sesame Tuna Salad

This 5-minute Spicy Sesame Tuna Salad is creamy, bold, and packed with protein. Perfect for spring rolls, lettuce wraps, or a melty, toasty sub.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 3 minutes
Course lunch
Cuisine Asian
Servings 2
Calories 291 kcal

Equipment

  • mixing bowl

Ingredients
  

  • 8 oz packaged tuna
  • 1 tablespoon gochujang sauce
  • 1 tablespoon soy sauce
  • 2 tablespoons cream cheese
  • 2 tablespoons mayonnaise
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds
  • 1/4 cup green onions (chopped)
  • 1 tablespoon lime juice

Instructions
 

  • Drain the tuna well and add it to a bowl.
  • Add the rest of the ingredients to the bowl and carefully fold all the ingredients together until creamy and well combined.
  • Refrigerate it until you are ready to dig in.
  • Enjoy it as a filling for spring rolls, with lettuce wraps, or in a sandwich.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 291kcalCarbohydrates: 6gProtein: 24gFat: 19gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 61mgSodium: 889mgPotassium: 318mgFiber: 1gSugar: 2gVitamin A: 413IUVitamin C: 6mgCalcium: 59mgIron: 3mg

Reasons This Spicy Sesame Tuna Salad is a Meal Prep Dream

  1. Fast & Easy – Takes 5 minutes to make. Perfect for busy days when you need something nutritious but don’t have time to cook.

  2. Pantry-Friendly – Uses canned tuna and staple ingredients you likely already have.

  3. High Protein, Low Effort – Tuna is packed with protein, keeping you full and fueled.

  4. Multi-Use Magic – Enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub for a melty, spicy tuna melt.

  5. Balanced & Flavorful – Creamy, spicy, nutty, and tangy all in one bite!

  6. Great for On-the-Go – Prep it in advance, store in the fridge, and grab it when you need it.

  7. Customizable – Add shredded carrots, cucumbers, or avocado for extra freshness

The PrepYoSelf Newsletter

Featured Ingredients

  • Canned Tuna – The star of the show! It’s high in protein, budget-friendly, and super versatile. The mild, flaky texture absorbs all the bold flavors beautifully.

  • Gochujang Sauce – This fermented Korean chili paste adds a deep, spicy-sweet heat that gives the tuna salad a bold, umami-rich kick. It’s what makes this recipe next-level flavorful!

  • Soy Sauce – Adds saltiness and umami depth, enhancing all the other flavors without overpowering them. It also helps balance the heat from the gochujang.

  • Cream Cheese – The secret ingredient for a super creamy texture! It mellows out the spice while making the tuna salad rich and smooth.

  • Mayo – Helps bind everything together while adding extra creaminess and a slightly tangy richness that complements the bold flavors.

  • Sesame Oil – A little goes a long way! This nutty, toasty oil adds depth and brings out the sesame seeds’ flavor, making the whole dish feel more cohesive.

  • Sesame Seeds – These tiny powerhouses add a subtle crunch and an earthy, toasty nuttiness, reinforcing the sesame oil’s flavor.

  • Green Onions – Bring freshness and a mild oniony bite that cuts through the richness, keeping everything light and balanced.

  • Lime Juice – A splash of lime brightens everything up, adding a refreshing, citrusy zing that balances the heat and richness.

tuna salad in a spring roll

Basic Steps to Prepare Spicy Sesame Tuna Salad

  1. Drain the tuna well – Press out as much liquid as possible to prevent the salad from becoming watery. Add the tuna to a mixing bowl and gently flake it with a fork.

  2. Add the remaining ingredients – Spoon in the gochujang sauce, soy sauce, cream cheese, mayo, sesame oil, sesame seeds, chopped green onions, and a squeeze of fresh lime juice.

  3. Mix everything together – Use a spoon or spatula to gently fold the ingredients until fully combined and creamy. Be careful not to over-mix, so the tuna maintains some texture.

  4. Chill and serve – Cover the bowl and refrigerate for at least 15 minutes to let the flavors meld. When ready to eat, enjoy it in spring rolls, lettuce wraps, sandwiches, or even warmed up in a sub!

tuna salad with sub sandwich and lettuce

Ways to Enjoy:

  • Cold & Fresh – Wrap it in lettuce wraps or spring rolls for a light yet satisfying meal.

  • Warm & Toasty – Melt it in a sub sandwich for an ooey-gooey, spicy tuna melt.

  • On-the-Go Snack – Scoop it with rice crackers or cucumber slices for a quick bite.

tuna salad with lettuce and cucumbers

Similar Recipes

chicken kale salad

Grilled Honey Dijon Chicken and Kale Salad

chicken fajitas

Sheet Pan Chicken Fajitas with Mango Salsa

peanut chicken

Peanut Chicken Stir Fry

You Might Also Like

Evolution Fresh Organic Pure 100% Cold-Pressed Orange Juice

Trader Joe’s Meyer Lemon Cookie Thins

365 by Whole Foods Market, Pepperoncini Sliced Golden Organic

Frequently Asked Questions

How long does this tuna salad last in the fridge?

It stays fresh for up to 3 days when stored in an airtight container in the refrigerator. Give it a quick stir before serving!

Is there a substitute for gochujang?

If you don’t have gochujang, try sriracha or chili garlic sauce for a similar spicy kick. The flavor will be slightly different, but it will still be delicious!

Can I make this dairy-free?

Yes! Swap the cream cheese for mashed avocado or a dairy-free cream cheese alternative for a similar creamy texture.

Posted on by — Leave a comment

Low Carb Cajun Shrimp with Cauliflower Rice

shrimp with cauliflower rice

Hey meal preppers! If you’re looking for a fast, budget-friendly, and healthy meal, this Cajun Shrimp & Cauliflower Rice is a game-changer. Using pre-cooked shrimp and frozen cauliflower rice makes it crazy quick to throw together—we’re talking 10 minutes from pan to plate! 🙌

Frozen ingredients are your best friend! They’re just as nutritious as fresh, already prepped for you, and help cut down on cooking time. A total lifesaver when you need a meal fast!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 303kcal | Carbohydrates: 20g | Protein: 41g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 584mg | Potassium: 1505mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2467IU | Vitamin C: 143mg | Calcium: 200mg | Iron: 3mg

Jump to Recipe

Pin Recipe

Similar Recipes

shrimp with cauliflower rice

shrimp with cauliflower rice

Cajun Shrimp with Cauliflower Rice

This Cajun Shrimp & Cauliflower Rice is a quick, budget-friendly, and flavorful one-pan meal that’s perfect for beginners using pre-cooked shrimp and frozen cauliflower rice to save time while keeping it healthy!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 303 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz shrimp (pre-cooked, frozen)
  • 3 cups cauliflower rice (frozen)
  • 1/4 cup green onions (diced)
  • 1/4 cup celery (diced)
  • 1/4 cup green bell pepper (diced)
  • 1/2 cup Roma tomato (diced)
  • 3 garlic cloves (minced)
  • 1 tablespoon cajun seasoning
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Defrost: Defrost the shrimp and cauliflower rice according to the packaged instructions.
  • Sauté the Veggies: Heat olive oil in a pan over medium-high heat. Add green onions, celery, bell peppers, tomatoes, and garlic. Sauté for about 3 minutes until softened.
  • Cook the Cauliflower: Toss in the cauliflower rice and stir for about 2 minutes until heated through.
  • Add the Shrimp: Add the shrimp and seasonings and stir until everything is fully coated.
  • Garnish: Sprinkle with green onions.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 303kcalCarbohydrates: 20gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 274mgSodium: 584mgPotassium: 1505mgFiber: 8gSugar: 7gVitamin A: 2467IUVitamin C: 143mgCalcium: 200mgIron: 3mg

Why You’ll Love This Meal Prep Recipe:

  • Super Quick & Easy – Using pre-cooked frozen shrimp and cauliflower rice means no peeling, deveining, or chopping a whole head of cauliflower. Just defrost, toss, and cook!

  • Budget-Friendly – Buying shrimp frozen is way cheaper than fresh, and cauliflower rice is an affordable, nutrient-packed swap for traditional rice.

  • Full of Flavor – Cajun seasoning, garlic, and fresh veggies make this taste like a restaurant-quality meal!

  • Low-Carb & High-Protein – This dish is perfect for anyone looking for a light, balanced meal with tons of protein to keep you full.

  • One-Pan Wonder – Minimal dishes = less cleanup. We love a one-pan meal that keeps things simple!

  • Customizable – Want more spice? Add extra Cajun seasoning! Need more veggies? Toss in some spinach or zucchini. Make it your own!

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Pre-Cooked Shrimp (12 oz) – Shrimp is a lean protein that cooks in just minutes, making it perfect for a quick meal. Its mild, slightly sweet flavor pairs beautifully with bold Cajun spices.

  • Cauliflower Rice (3 cups) – This low-carb alternative to rice absorbs all the seasonings and veggie juices, giving it tons of flavor while keeping the dish light and nutritious. Plus, using frozen cauliflower rice saves you time on prep!

  • Green Onions (¼ cup, diced) – These add a fresh, slightly sharp flavor that enhances the Cajun seasoning and balances the dish with a mild oniony kick.

  • Celery (¼ cup, diced) – A classic ingredient in Cajun cooking, celery gives the dish a crunchy texture and subtle earthiness that complements the shrimp.

  • Green Bell Pepper (¼ cup, diced) – Adds natural sweetness and a mild, peppery bite, giving depth to the dish while keeping it bright and fresh.

  • Roma Tomato (½ cup, diced) – These tomatoes bring juiciness and acidity, which help balance out the bold spices and keep the dish from feeling too heavy.

  • Garlic (3 cloves, minced) – Garlic is a flavor booster, adding depth and warmth to the dish while enhancing the Cajun spices.

  • Cajun Seasoning (1 teaspoon) – The star spice blend that ties everything together! With a mix of paprika, garlic powder, onion powder, cayenne, and herbs, it gives the dish its signature smoky, spicy kick.

shrimp with cauliflower rice

How to Make Cajun Shrimp with Cauliflower Rice

  1. Defrost the Ingredients: If your shrimp and cauliflower rice are still frozen, follow the instructions on the package to defrost them. For the shrimp, you can place them in a bowl of cold water for about 10 minutes to speed up the process. Drain and pat them dry with a paper towel.

  2. Heat the Pan & Sauté the Veggies: Place a large pan or skillet on the stove over medium-high heat. Add 1 tablespoon of olive oil and let it warm up for about 30 seconds. Once the oil is hot, add the diced green onions, celery, green bell pepper, tomatoes, and minced garlic. Stir everything together and let the veggies cook for about 3 minutes until they soften and release their natural flavors.d. Let it cook for about 2 minutes, stirring occasion

  3. Add the Cauliflower Rice: Pour the cauliflower rice into the pan with the veggies. Stir everything together so the rice gets evenly mixeally, until it’s heated through and no longer frozen.

  4. Add the Shrimp & Seasonings: Now, add the pre-cooked shrimp to the pan. Sprinkle in the Cajun seasoning and salt. Stir everything well to make sure the shrimp and cauliflower rice get evenly coated with the spices. Let it cook for another 2–3 minutes until the shrimp are warmed through. (Since they are already cooked, you don’t need to cook them for long!)

  5. Taste & Adjust: Take a small bite and see if you like the seasoning! If you want more spice, sprinkle in a little more Cajun seasoning or a dash of black pepper.

  6. Garnish & Serve: Turn off the heat and sprinkle some extra diced green onions on top for a fresh finish. Serve immediately or let it cool before dividing into meal prep containers.

shrimp with cauliflower rice

Ingredient Swaps and Additions:

  • Side Salad: A simple cucumber & avocado salad with a lemon vinaigrette adds a refreshing contrast.

  • Protein Swap: Swap shrimp for grilled chicken, turkey sausage, or tofu for a different flavor profile.

  • Rice Swap: If you prefer carbs, use brown rice, quinoa, or even whole wheat couscous instead of cauliflower rice

  • Veggie Swap: Add or substitute red bell peppers, spinach, or mushrooms to mix it up.

shrimp with cauliflower rice

Similar Recipes

pepper sandwich

Roasted Red Pepper and Cheese Sandwich

bean and corn taco

Vegetarian Black Bean and Corn Soft Tacos

eggplant

Grilled Eggplant Steaks with Marinara Sauce

You Might Also Like

Trader Joe’s Instant Cold Brew Coffee

PB&J crispy peanut butter-filled wafer sticks with raspberry fruit dip

Trader Joe’s Trader Giotto’s Balsamic Vinaigrette

Frequently Asked Questions

Can I use fresh shrimp instead of pre-cooked shrimp?

Yes! Just peel and devein raw shrimp, then sauté them for 2–3 minutes per side until they turn pink before adding them to the dish.

Can I make this vegetarian?

Absolutely! Swap the shrimp for tofu, chickpeas, or a plant-based sausage and use a smoky Cajun seasoning for the same bold flavor.

Can I add a sauce for extra flavor?

Yes! Try adding a splash of hot sauce, lemon juice, or a light drizzle of garlic butter for zest.

Posted on by — Leave a comment

Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

salmon fillets with cream sauce and herbs

This pan-seared salmon in a creamy Cajun parmesan sauce is the perfect solution for your weekly meal prep. This dish is packed with protein, healthy fats, and plenty of bold flavors that will keep you satisfied throughout the week. Best of all, it’s simple to make and can easily be incorporated into your meal prep routine. Let’s get into how to make this tasty dish!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 506kcal | Carbohydrates: 12g | Protein: 41g | Fat: 32g | Saturated Fat: 12g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Cholesterol: 137mg | Sodium: 508mg | Potassium: 1112mg | Fiber: 2g | Sugar: 5g | Vitamin A: 3085IU | Vitamin C: 81mg | Calcium: 217mg | Iron: 2mg

Jump to Recipe

Pin Recipe

Similar Recipes

salmon fillets with cream sauce and herbs

salmon fillets with cream sauce and herbs

Pan-Seared Salmon in Creamy Cajun Parmesan Sauce

This pan-seared salmon in a creamy Cajun parmesan sauce is a quick, flavorful, and nutritious meal that's perfect for meal prepping and pairs wonderfully with a variety of sides.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine Cajun
Servings 2
Calories 506 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • skillet

Ingredients
  

  • 12 oz salmon (two fillets)
  • 1 tablespoon olive oil
  • 1 tablespoon flour
  • 1/4 cup white onion (diced)
  • 1 red bell pepper (diced)
  • 1/4 cup green onion (diced)
  • 2 garlic cloves (minced)
  • 1/2 cup chicken broth
  • 1/4 cup heavy cream
  • 1/4 cup shaved parmesan cheese
  • 1 teaspoon cajun seasoning
  • salt to taste

Instructions
 

  • Season the Salmon: Season both sides of the salmon fillets with salt to taste.
  • Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Add the salmon fillets and sear them for about 4 minutes per side, or until they reach your desired doneness. Once cooked, remove them from the skillet and set them aside on a plate.
  • Sauté the Vegetables: In the same skillet, add the diced onion, bell pepper, green onion, and minced garlic. Sauté until they soften and become fragrant.
  • Add the Flour: Sprinkle the vegetables with flour and stir until they are evenly coated.
  • Deglaze the Pan: Pour in the chicken broth to deglaze the pan, scraping up any flavorful browned bits from the bottom.

Video

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 506kcalCarbohydrates: 12gProtein: 41gFat: 32gSaturated Fat: 12gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gCholesterol: 137mgSodium: 508mgPotassium: 1112mgFiber: 2gSugar: 5gVitamin A: 3085IUVitamin C: 81mgCalcium: 217mgIron: 2mg

Why This Recipe is Great for Meal Prep

  • Packed with Flavor: The creamy Cajun parmesan sauce adds a rich, smoky kick to the tender salmon, making each bite irresistible.

  • Quick & Easy: Ready in just 20-30 minutes, this recipe is perfect for busy weeknights or meal prepping in advance.

  • High in Protein: Salmon is an excellent source of lean protein and healthy fats, perfect for fueling your body throughout the day.

  • Healthy Comfort Food: The creamy sauce feels indulgent but is balanced with fresh ingredients, making it a healthier comfort meal option.

  • Meal Prep Friendly: This recipe can easily be stored in the fridge for up to 3 days, making it perfect for preparing ahead of time.

  • Versatile Sides: The salmon pairs well with a variety of sides, from roasted vegetables to quinoa or even a side salad.

  • Packed with Nutrients: Salmon is loaded with omega-3 fatty acids, and the vegetables add fiber and vitamins, making this dish both satisfying and nutritious.

The PrepYoSelf Newsletter

To Meal Prep This Salmon Recipe You’ll Need

  • Salmon (12 oz, two fillets): Salmon is a powerhouse of nutrition, offering high-quality protein and omega-3 fatty acids, which are essential for heart health and brain function. It’s an easy-to-cook fish that provides a rich, buttery flavor while being a lighter, healthier alternative to red meat. For busy individuals looking to stay on track with a healthy lifestyle, salmon provides a quick and nutritious protein source that can be prepped ahead for multiple meals throughout the week.

  • Olive Oil (1 tablespoon): Olive oil is packed with healthy monounsaturated fats, which can help reduce inflammation and support heart health. It’s a versatile, flavorful oil that works perfectly for searing fish. Just a tablespoon adds a silky texture and richness to the dish without being heavy. Plus, it’s quick to use in meal prep and allows you to cook the salmon to perfection.

  • Flour (1 tablespoon): A small amount of flour helps thicken the sauce without making it too heavy. For beginner cooks, it’s an easy way to create a creamy texture while balancing the sauce, ensuring it clings to the salmon without being too runny. This ingredient is also simple to use and a common pantry staple, making it easy for anyone to incorporate into their meal prep.

  • Onion (¼ cup, diced): Onions add a mild sweetness and savory depth to any dish. When sautéed, they become soft and caramelized, enhancing the overall flavor profile. For your target audience, onions are an easy vegetable to use that requires minimal prep, yet still packs a punch of flavor in each bite. They also add nutrients like vitamin C and fiber to the dish.

  • Red Bell Pepper (1, diced): Red bell peppers are naturally sweet, adding a pop of color and extra flavor to the dish. They are high in antioxidants like vitamin C, making them a great choice for boosting immunity. Their slight crunch, even after sautéing, offers a satisfying texture contrast to the creamy sauce. This ingredient is perfect for meal prep because it keeps its vibrant color and fresh taste throughout the week.

  • Green Onion (¼ cup, diced): Green onions bring a mild, fresh onion flavor with a slight sharpness that cuts through the richness of the creamy sauce. They also provide a nice, colorful garnish. For busy individuals, green onions are quick to chop and don’t require long cooking times, making them an efficient and tasty addition to any meal prep.

  • Garlic (2 cloves, minced): Garlic is known for its bold, aromatic flavor, which enhances almost any dish. It also has natural health benefits, such as supporting immune function and reducing inflammation. It’s a go-to ingredient for those who want to add a ton of flavor without a lot of effort. For beginner cooks, garlic adds depth to the dish without requiring much preparation, making it an essential pantry item.

  • Chicken Broth (½ cup): Chicken broth acts as the base of the sauce, giving it a savory, umami-rich depth. It’s a low-calorie liquid that brings moisture to the dish, making it more satisfying. The broth is a great option for adding flavor without extra calories, which is perfect for those looking to eat healthily without compromising taste. It also helps with deglazing the pan and creating a delicious sauce.

  • Heavy Cream (¼ cup): Heavy cream creates the rich, velvety texture of the sauce, turning it from a simple liquid into a creamy coating for the salmon. Although it’s higher in fat, a small amount goes a long way in adding luxurious flavor. For meal prep, it helps the sauce stay creamy even after reheating, ensuring each bite tastes fresh and indulgent without being overly rich.

  • Shaved Parmesan Cheese (¼ cup): Parmesan cheese adds an extra layer of savory flavor and umami to the sauce. It melts into the cream, thickening the sauce further and infusing it with a rich, cheesy depth. A little goes a long way, making it a great addition for those looking to add flavor without too many extra calories. Parmesan also provides calcium and protein, making it a nutritious touch to your meal prep.

  • Cajun Seasoning (1 teaspoon): The Cajun seasoning brings a bold, spicy kick to the dish, adding complexity and warmth without being overpowering. For busy individuals, Cajun seasoning is an easy way to elevate the dish with just one ingredient. It’s also versatile, working well with salmon and vegetables alike, making this a great way to add exciting flavors to meal prep without needing to juggle multiple spices.

  • Salt (to taste): Salt is the essential ingredient that brings all the flavors together. Just the right amount enhances the sweetness of the onions, the heat from the Cajun seasoning, and the richness of the cream and cheese. It’s a simple but crucial ingredient to balance and highlight the other flavors

salmon fillets with cream sauce and herbs

Easy Recipe Steps to Meal Prep Cajun Salmon

  1. Season the Salmon: Sprinkle salt evenly on both sides of the salmon fillets to enhance the flavor.

  2. Sear the Salmon: Heat olive oil in a skillet over medium-high heat. Once hot, carefully place the salmon fillets in the pan, skin side down if applicable. Sear for about 4 minutes on the first side until golden brown. Flip the fillets and cook for another 2 to 4 minutes, depending on your preferred level of doneness. The salmon should easily flake when pierced with a fork. Transfer the cooked salmon to a plate and set aside.

  3. Sauté the Vegetables: In the same skillet, add the diced onion, red bell pepper, green onion, and minced garlic. Stir occasionally and cook until the vegetables soften, about 3-4 minutes, until they become fragrant and tender.

  4. Add the Flour: Sprinkle the flour over the softened vegetables and stir to coat evenly. This will help thicken the sauce later. Cook for about 1 minute, stirring constantly to prevent burning.

  5. Deglaze the Pan: Pour in the chicken broth, stirring and scraping the bottom of the skillet to release any browned bits stuck to the pan—this adds flavor to the sauce.

  6. Add Cream and Cajun Seasoning: Pour in the heavy cream and sprinkle in the Cajun seasoning. Stir everything together and let it simmer for about 5 minutes until the sauce reduces and thickens slightly.

  7. Finish the Sauce: Add the shaved parmesan cheese to the sauce and stir until the cheese is fully melted and the sauce is smooth and creamy.

  8. Serve: Return the cooked salmon fillets to the skillet, spoon the creamy sauce over the top, and garnish with fresh herbs, such as parsley or basil. Serve with your favorite sides for a complete meal.

salmon fillets with cream sauce and herbs

Meal Prep and Pairing Tips

  • Roasted Vegetables (Sweet Potatoes, Asparagus, or Broccoli): Roasted vegetables like sweet potatoes, asparagus, or broccoli are a great choice because they are simple to make, nutrient-packed, and pair beautifully with salmon. The sweetness of roasted sweet potatoes or the slight bitterness of asparagus complements the richness of the Cajun parmesan sauce, balancing the dish with fiber, vitamins, and minerals.

  • Quinoa or Brown Rice: Both quinoa and brown rice are high in fiber and provide a nice contrast to the creamy salmon sauce. They are excellent at soaking up the sauce, making every bite even more flavorful and filling. These grains are great for meal prep because they store well in the fridge and are easy to portion out for the week.

  • Mixed Green Salad (with Lemon Vinaigrette:) A light, crisp salad provides a refreshing contrast to the richness of the creamy Cajun parmesan sauce. The acidity from the lemon vinaigrette will also help balance the flavors of the dish. A mix of leafy greens (like spinach, arugula, or kale) with a simple lemon vinaigrette adds a burst of freshness to your meal prep.

  • Steamed or Sautéed Spinach: Spinach is rich in iron and other nutrients, and it pairs perfectly with the rich, creamy sauce without overpowering the dish. The mild, slightly earthy flavor of spinach balances the boldness of the Cajun seasoning.

  • Cauliflower Rice: For a lower-carb option, cauliflower rice is a fantastic substitute for regular rice. It’s light, nutritious, and takes on the flavor of the Cajun sauce beautifully. This is a great way to cut calories while still enjoying a filling, tasty side.

  • Zucchini Noodles (Zoodles): Zoodles are a great alternative to pasta, providing a fresh, low-carb option to serve alongside the creamy salmon. Their mild flavor allows the Cajun sauce to shine through while adding a fresh crunch.

salmon fillets with cream sauce and herbs

Similar Recipes

salmon beet salad

Citrus Ginger Salmon with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

salmon salad

Salmon Stuffed Avocado Salad

You Might Also Like

Joel Gott Sauvignon Blanc White Wine

Trader Joe’s Meyer Lemon Cookie Thins

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

How can I store the salmon and sauce for meal prep?

Store the cooked salmon fillets and sauce in separate airtight containers in the fridge for up to 3-4 days. This helps maintain the salmon’s texture while preventing the sauce from becoming too runny. When you’re ready to eat, simply reheat the salmon in the microwave or on a stovetop and drizzle the sauce over it.

Can I use other fish for this recipe?

Yes! You can substitute salmon with other firm white fish like cod, tilapia, or mahi-mahi. Just keep in mind that the cooking times will vary depending on the thickness of the fillets, so adjust accordingly.

How do I make the sauce thicker or thinner?

If you prefer a thicker sauce, let it simmer longer to reduce it further, or add a little more parmesan cheese. For a thinner sauce, add more chicken broth or a splash of cream until you reach your desired consistency.