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Smoked Salmon English Muffin

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

This open-faced Smoked Salmon English Muffin is perfect for busy mornings or an afternoon snack. It combines delicious smoked salmon with sliced avocados and comes together in less than 10 minutes for a great start to the day!

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

White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Why This Recipe is Great for Meal Prep

  • There is no cooking involved! All you need to do is slice up some ingredients and assemble it all together. Definitely a major timesaver!
  • It is packed with great nutrients from the salmon and avocado to help you fuel up your day
  • It literally requires only 5 ingredients!

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Simple Ingredients You’ll Need

  • Smoked Salmon: Look for high-quality smoked salmon that has no coloring and natural smoked salmon for the best taste. If you can’t find smoked salmon, you can also use cooked salmon and serve it chilled. However, it won’t have the smoky cured flavor that smoked salmon is known for.
  • Avocado: This ingredient provides a nice buttery texture that is smooth and creamy and is a great accompaniment to the smoked salmon.
  • English Muffin: These taste even better toasted. You can also use mini bagels as an alternative option.
  • Sliced cucumber: You will often find smoked salmon paired with cucumber because it offers a light and refreshing taste to the smoked salmon .
  • Lemon Juice: Lemon adds some acidity and brightness to help cut through the saltiness of the smoked salmon.
White round plate with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.

Easy Steps to Assemble This Recipe

  1. Toast the English muffin in a toaster.
  2. Slice the cucumber and avocado into thin slices.
  3. Layer the sliced avocado on the bottom slice, followed by the salmon, and cucumber.

Reference the recipe card below for detailed instructions.

Meal Prep Tips

  • To Serve: You can spread cream cheese or creme fraiche onto the English muffins. Other great toppings include capers, pickled shallots, or freshly chopped dill.
  • To Store: If you are storing this ahead of time, keep the salmon, cucumber, and avocado separate from the English muffin to prevent it from getting soggy. You will also want to wait to slice the avocado until you are ready to eat the meal to prevent it from browning early. Otherwise, you can store all the ingredients in an airtight meal prep container in the refrigerator for up to 3 days for the best quality.
Round glass meal prep containers with open faced english muffin topped with sliced avocado, smoked salmon, and sliced cucumber.
salmon muffin

Smoked Salmon and Avocado English Muffin

This Smoked Salmon English Muffin is an easy 5-minute recipe that is packed with protein, healthy fats, and tons of flavor.
No ratings yet
Prep Time 5 mins
Cook Time 5 mins
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board

Ingredients
  

  • 4 oz smoked salmon
  • 1 each avocado
  • 1 each english muffin
  • 1/4 cup sliced cucumber
  • 1 each lemon (juiced)

Instructions
 

  • Evenly layer the salmon strips, avocado slices, and sliced cucumbers on top of the english muffins
  • Squeeze lemon juice on top

Notes

Note: Be sure to slice the avocado when you are ready to eat to prevent it from browning. You can also spread the english muffins with cream cheese or sour cream

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Celery Chicken Salad Wrap

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Frequently Asked Questions

What is the difference between smoked salmon and lox?

Smoked salmon is cured or brined, then it is smoked. However, Lox is only cured, but not smoked.


How is salmon smoked?

Salmon can be cold-smoked or hot-smoked. Cold smoking occurs over an 18-hour stretch typically between 70 to 75F degrees, while hot smoking can take up to 8 hours at a temperature of 145 degrees.


Is it healthy to eat smoked salmon?

Smoked salmon is packed with nutrients, vitamins, and omega-3 fatty acids which all can help boost your health. It is also high in protein which can help you feel full longer.

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Salmon Salad Stuffed Avocado

wood plate with avocado topped with salmon salad and celery sticksHere’s an easy no-cook meal using canned salmon and avocados. This is a great low-carb meal that will keep you full and fill you with many nutrients you need to get you through the day. This post may contain affiliate links. Please see our privacy policy for details. Jump to Recipe Pin Recipe Canned salmon […]
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Oven Baked Orange Ginger Salmon and Snow Peas

ginger salmon

Honey Glazed Salmon and Roasted Snow Pea recipe that comes together in less than 20 minutes in one pan!

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

Round plate with baked salmon and snow peas served with a side of sliced oranges.

Flavor Highlights

We often use lemon to add the citrus component to seafood recipes, but switch it up and try oranges instead. The flavor will definitely surprise you! Pairing it with ginger and honey will become your new favorite flavor combination.

The PrepYoSelf Newsletter

To Prepare This Sheet Pan Salmon Recipe You’ll Need

  • Salmon: Use fresh salmon or frozen filets. If using frozen filets, be sure you thaw them out in the refrigerator in advance prior to baking.
  • Snow Peas: If you can’t find snow peas, you can use snow peas or other green vegetables such as green beans or asparagus.
  • Ginger and Garlic: If you don’t want to peel and mince your own ginger and garlic, there are packaged options that come in a paste or are already pre-minced that you can buy. You can also use powdered ginger or garlic if you already have it on hand.
  • Red Onions: You can also substitute with shallots or green onions.
  • Oranges: Feel free to add orange zest to the sauce.
  • Soy Sauce: Use lower-sodium soy sauce if you can.
  • Honey: You can also use maple syrup or agave nectar.

Round plate with baked salmon and snow peas served with a side of sliced oranges.

Easy Recipe Steps to Make Ginger Salmon and Snow Peas

  1. Preheat the oven to 400F.
  2. Whisk together your marinade in a small bowl.
  3. Place the salmon and snow peas on a sheet pan.
  4. Top the salmon with garlic, ginger, and red onions.
  5. Drizzle the marinade over the salmon and snow peas
  6. Bake everything in the oven for about 12 to 15 minutes.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

Meal Prep Tips for Honey Glazed Ginger Salmon

  • Other Cook Method: You can make this in a toaster oven or even in the Air Fryer (360F for 8 to 10 minutes).
  • To reheat: Reheat it in the microwave until it is warm. (about 2 minutes depending on your microwave settings).
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
  • To Serve: Feel free to serve this with a side of rice pilaf or cauliflower rice.

Glass meal prep containers with baked salmon and snow peas served with a side of sliced oranges.

orange ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

Sweet, sticky, and savory baked salmon with roasted snow peas all made in one sheet pan.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 oz salmon
  • 8 oz snow peas
  • 1 orange (juiced)
  • 2 tablespoon soy sauce
  • 1 tablespoon honey
  • 1 tablespoon ginger (minced)
  • 1 tablespoon garlic (minced)
  • 1/4 cup red onions (diced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small bowl, mix together the juice of an orange, soy sauce, and honey.
  • Place the salmon and snow peas on a sheet pan. Top the salmon with minced ginger and garlic. Top the snow peas with the diced red onions. Then, drizzle the marinade over both the salmon and veggies.
  • Bake in the oven for about 12 to 15 minutes. Enjoy with a side of sliced oranges for a refreshing palate cleanser!

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Frequently Asked Questions

Are sugar snap peas and snow peas the same?

Snow peas are flatter, while sugar snap peas are more rounded. However, both have similar flavors and nutritional profile.


What temperature should salmon be cooked at?

USDA recommends cooking fish to an internal temperature of 145F.


Is it okay to eat the skin on salmon?

Yes, while salmon is known to provide healthy fats, much of that skin is also stored in the skin and is a good source of omega 3s.

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Citrus Shrimp Quinoa Spinach Salad

shrimp quinoa salad

This citrus flavored shrimp quinoa with spinach salad is a fresh and easy lunch meal prep that you can prep for yourself in less than 20 minutes!

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

Rectangle plate with shrimp, quinoa, spinach, and mandarin oranges.

Reasons Why We Love This Shrimp Quinoa Spinach Salad

  • This salad has vibrant flavors paired with a powerhouse of nutrients.
  • The shrimp and quinoa pack in the protein.
  • The combination of the fruity mandarin orange and nutty spinach brings in healthy antioxidants and an array of vitamins and minerals.
  • The pecans also provide a good source of protein, healthy fats, and fiber.

The PrepYoSelf Newsletter

Ingredients You Need

  • Shrimp: We love using pre-cooked shrimp for salads because it makes meal prep easy. Shrimp is also low calorie, but high in protein.
  • Quinoa: You can use any color.
  • Spinach: This ingredient is rich in iron, Vitamin C and E, potassium, and magnesium which all contribute to supporting immune function.
  • Tomatoes: This fruit adds sweet and tangy flavors and it’s also good for protecting heart health.
  • Mandarin Oranges: You can use fresh oranges or any other citrus fruit such as grapefruit.
  • Pecans: We love adding nuts to our salads to add a crunchy texture but it is also a good source of healthy fat.
  • Vinaigrette: We made a homemade vinaigrette with the ingredients used in this recipe, but you can also use your choice of store-bought vinaigrette.

Rectangle plate with shrimp, quinoa, spinach, and mandarin oranges.

How to Make Shrimp Quinoa Spinach Salad

  1. First, prepare the quinoa in boiling water on the stovetop.
  2. While the quinoa is cooking, you can mix together the ingredients for the homemade vinaigrette.
  3. After the quinoa cooks, let it cool for a few minutes.
  4. Then, in a mixing bowl, mix together all of the ingredients and drizzle them with the vinaigrette.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with shrimp, quinoa, spinach, and mandarin oranges.

Meal Prep Tips for Citrus Shrimp Quinoa Salad

  • Ingredient Tips: If you are using frozen pre-cooked shrimp, it is best to defrost the shrimp in the refrigerator the night before for the best quality.
  • Batch Cooking Tips: We often use quinoa in meal prep, so you can also make a bigger batch in advance and freeze it in an air-tight container and store it up in the freezer for up to 3 months. All you have to do is defrost it as needed for your weekly meal prep.
  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. However, do not pour the vinaigrette over the salad until you are ready to eat the meal so that it does not get too soggy.
  • To Serve: This meal can be served chilled.
  • Extra Ingredients: Leftover oranges can be used in smoothies, and pecans can be used up in baked goods or eaten as a snack. Use shrimp in other recipes such as pasta, soft tacos, or roasted veggies.

Glass meal prep containers with shrimp, quinoa, spinach, and mandarin oranges.

Shrimp Salad

Citrus Shrimp Quinoa Spinach Salad

This quick and tasty shrimp quinoa and spinach salad is perfect for a weekday lunch meal. It is high in protein and loaded with nutrients.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • boiling pot

Ingredients
  

Quinoa

  • 1/3 cup dried quinoa
  • 1 cup water

Salad Components

  • 12 oz large shrimp (frozen, pre-cooked, peeled & deveined)
  • 4 cups baby spinach
  • 1 roma tomato (diced)
  • 1 cup mandarin oranges (drained)
  • 2 tablespoon pecans (chopped)

Salad Dressing

  • 2 lemons (juiced)
  • 4 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Quinoa

  • Bring 1 cup of water to a boil in a boiling pot. Add the quinoa and lower the heat to medium. Cover the pot with a lid and cook for 15 minutes. After it cooks, fluff with a fork and let it cool

Salad Dressing

  • In a mixing bowl, add the juice of two lemons with olive oil, dijon mustard, honey, and the seasonings. Whisk together until the dressing is well blended

Salad Assembly

  • Defrost the shrimp according to the packaged instructions
  • In a bowl, add the shrimp, quinoa, spinach, diced tomatoes, and mandarin oranges, and chopped pecans
  • Pour over the dressing and mix all the components together

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Frequently Asked Questions

How to make quinoa taste good?

Use strong seasonings such as garlic powder, fresh herbs, and bold citrus flavors to boost the flavor of quinoa.


Is shrimp good for you?

Shrimp is low in calories yet rich in nutrients making it a great weight loss protein option. It is less than 100 calories for a 3 oz serving and provides about 20g of protein.


Is shrimp high in cholesterol?

A 3 oz serving contains 161 mg of cholesterol which makes most believe that it could easily increase the cholesterol in your blood. However, it also contains omega-3 fatty acids that promote heart health, and if eaten in moderation, it can be incorporated as part of a healthy and balanced diet.

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Baked Pine Nut Crusted Tilapia with Spinach

pine nut fish and spinach

If you’re looking for a low-carb, keto-friendly meal, then you’ll enjoy this healthy baked white fish with a pinenut crust served with sauteed spinach.

This post may contain affiliate links. Read the disclosure policy.

Round plate with baked pine nut crusted tilapia with sauteed spinach.

Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here’s a simple meal prep idea that you can prep for the week and keep you on a healthy eating track.

This baked fish is a good source of protein. Adding the pine nut crust provides a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white fish.

The PrepYoSelf Newsletter

Here’s What You Need

  • Tilapia: You can use any kind of white fish such as cod, grouper, or halibut
  • Pine Nuts: Pine nuts contain a variety of nutrients and antioxidants that can contribute to heart health
  • Spinach: Spinach is also a good source of fiber and vitamins
  • Dijon Mustard: This helps the pine nuts stick to the fish while baking and it also adds a layer of flavor

Round plate with baked pine nut crusted tilapia with sauteed spinach.

How to Bake Pine Nut Crusted Fish

  1. Pre-heat the oven to 400F.
  2. Pine Nut Crust: Insert nuts, chives, olive oil, and seasonings inside a plastic bag. Use a mallet or small pan to crush the pine nuts into crumbs.
  3. Prep the Tilapia: Spread dijon mustard on top of each fillet and top it off with the pine nut mixture.
  4. Bake the Tilapia: Bake it in the oven until it is fully cooked and the crust is golden brown.
  5. Spinach: Meanwhile, saute the spinach in a saute pan.

Reference the recipe card below for detailed instructions.

Glass meal prep container with baked pine nut crusted tilapia with sauteed spinach.

Meal Prep Tips for Pine Nut Crusted Fish

  • Air Fryer Tip: You can also cook the fish in an Air Fryer. Cook it at 400F for 7-9 minutes
  • To Serve: You can serve this dish with cauliflower rice or roasted yellow squash for additional servings of vegetables
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with baked pine nut crusted tilapia with sauteed spinach.

pine nut fish

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

Try this low-carb baked white fish with a pine nut crust and sauteed spinach.
No ratings yet
Prep Time 5 mins
Cook Time 20 mins
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan
  • sheet pan
  • oven

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 3 tablespoons pine nuts
  • 2 tablespoons chives (chopped)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon dijon mustard
  • 1 teaspoon olive oil

Spinach

  • 6 cups baby spinach
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. In a small plastic bag, add the pine nuts, chopped chives, olive oil, paprika, garlic powder, salt. Use mallet or small pan to crush the pine nuts into crumbs.
  • Place the tilapia fillets on a sheet pan and spread the dijon mustard on top of each fillet. Sprinkle the pinenut mixture on top and pat it down, making sure the whole fillet is covered. Bake it in the oven for 12 to 15 minutes,
  • Meanwhile, add oil to a saute pan on medium-high heat and saute the spinach until it wilts. Season with garlic powder and salt.
  • After the tilapia bakes, carefully remove it from the oven and serve with the sauteed spinach

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Frequently Asked Questions

What benefits do pine nuts have?

They are rich in antioxidants and anti-inflammatory compounds that promote heart health and also help improve blood glucose control.


What if I don’t have pine nuts?

You can also use chopped almonds in place of pine nuts.


What can I serve with this meal?

You can also serve this with roasted potatoes, rice pilaf, or your favorite side salad. If you want to keep it low-carb, serve it with cauliflower rice.

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Grilled Balsamic Salmon with Watermelon Salad

salmon and watermelon salad

If you’re looking for a way to figure out what to do with so much watermelon, try this refreshing watermelon and mozzarella salad served with grilled salmon.

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

Plate with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Watermelon is such a refreshing fruit that provides so many nutrients. We replaced tomatoes with watermelon in this tasty twist of the classic Caprese salad.

Here are Ways to Enjoy Watermelon

  • Make it into a fruit slushie
  • Add it to salsa recipes
  • Make watermelon kebabs
  • Wrap it up in prosciutto for a healthy snack

The PrepYoSelf Newsletter

To Make this Watermelon Salad with Salmon, You’ll Need

  • Salmon: Salmon is full of nutrients, but you can also swap this out with chicken breasts if you prefer another protein option
  • Watermelon: You can also use cantaloupe or honeydew
  • Mint Leaves: You can also use fresh basil leaves
  • Mozzarella balls: You can also swap this out with feta cheese
  • Cucumber: This is another hydrating ingredient that makes this dish refreshing
  • Balsamic concentrate: If you don’t have the concentrate, you can use the vinaigrette

Plate with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

How to Make Grilled Salmon and Watermelon Salad

  1. Heat a grill pan and start with grilling the salmon flesh side down, then flip it over and cook it until the skin gets crispy.
  2. Meanwhile, prep your watermelon and cucumbers.
  3. In a mixing bowl, mix together the watermelon with the mozzarella, and mint leaves, and drizzle it with the balsamic concentrate.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Meal Prep Tips for Grilled Salmon and Watermelon Salad

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Separate the salmon from the watermelon salad to keep it from getting soggy.
  • To Reheat: You can serve the salmon chilled, however, you can also reheat the salmon in the microwave separately.

Glass meal prep containers with grilled salmon and watermelon salad with mozzarella balls, cucumbers, and mint leaves drizzled with balsamic glaze.

Salmon & Watermelon

Grilled Balsamic Salmon with Watermelon Salad

Watermelon and mozzarella salad drizzled with a balsamic glaze is the perfect salad to keep you cool during the warm weather. It's a mouthwatering twist on the classic Caprese salad.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • indoor grill pan
  • spatula
  • mixing bowls

Ingredients
  

Salmon & Seasonings

  • 12 oz salmon
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Watermelon Salad

  • 2 cups watermelon (cubed)
  • 1 cup cucumber (sliced)
  • 8 mini mozzarella balls
  • 3 mint leaves (chopped)
  • 2 tablespoons balsamic concentrate

Instructions
 

  • Season salmon with the seasonings. Heat a grill pan on medium heat and add the salmon, flesh side down, and cook for about 5 minutes. Flip it over and cook until the skin gets crispy (about 5 minutes).
  • Meanwhile, cut the watermelon into 1 inch cubes. Slice the cucumbers into rounds (1/4 inch thick). Chop the mint leaves.
  • In a mixing bowl, mix together the watermelon in a bowl with the mozarella and mint leaves. Drizzle the balsamic concentrate on top of the salmon and watermelon salad.

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Baked Pine Nut Crusted Tilapia with Sauteed Spinach

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Frequently Asked Questions

What are some best uses of watermelon?

If you’re tired of hydrating with water, make a refreshing drink by adding watermelon to your drink or add it to your smoothies. You can also make fruit pizza for kids.


Is watermelon good for weight loss?

It is 90% water so it’s low in calories and helps you stay hydrated.


Can I use shredded mozzarella instead of mozzarella balls?

Absolutely, shredded mozzarella will work. You can also use feta cheese crumbles.

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Sheet Pan Shrimp and Cauliflower with Corn

shrimp and corn

Easy Sheet Pan Shrimp with a corn and cauliflower bake that is ready in less than 20 minutes!

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

Wood plate with roasted shrimp, corn, cauliflower, and green onions.

This sheet pan lunch is a lighter version of a shrimp boil that makes it an easy weekday meal prep.

Here’s What We Love About This Recipe

  • We’ve got traditional ingredients such as shrimp and corn, but instead of potatoes that you often find in boil recipes, we used cauliflower for a lower carb option.
  • We also used corn kernels rather than corn on the cob so that you can just scoop it up easily with a fork without having to get your hands dirty.
  • Everything cooks at the same time making it a quick, easy, and flavorful prep when you are crunched for time.

The PrepYoSelf Newsletter

Here’s What You’ll Need

  • Shrimp: You can either use fresh or frozen shrimp. If you cook frozen shrimp, be sure to thaw it out in the refrigerator first before cooking, otherwise, it will get watery when it cooks in the oven
  • Corn Kernels: We choose frozen corn, however, you can use fresh corn on the cob if you prefer the traditional way to cook corn in a boil.
  • Cauliflower: You can also swap with another low-carb vegetable such as yellow squash or zucchini
  • Garlic and Green Onions: These aromatics add bold flavors to this simple dish
  • Seasonings and Olive Oil: We used garlic powder, chili powder, paprika, and salt. However, you can also use old bay seasoning or any pre-mixed seafood seasoning.

Wood plate with roasted shrimp, corn, cauliflower, and green onions.

How to Make This Tasty Shrimp “Boil” Bake

  1. Pre-heat the oven to 400F.
  2. Place the shrimp and veggies on a sheet pan.
  3. Sprinkle the ingredients with seasoning and drizzle with olive oil.
  4. Bake in the oven until fully cooked.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with roasted shrimp, corn, cauliflower, and green onions.

Meal Prep Tips for Shrimp “Boil” Bake

  • Air Fryer Tip: You can also cook these ingredients in an Air Fryer. Cook it at 360F for 8-10 minutes
  • Stove Top Tip: If you prefer the stovetop, you can saute these ingredients in a skillet. Add oil to a hot pan and start with the cauliflower florets until they get tender. Then add the shrimp, followed by the corn. Add the seasonings and sprinkle with lemon juice at the end. Garnish with green onions.
  • Ingredient Tips: If you want to add more flavor, you can top it off with other fresh herbs such as basil, fresh cherry tomatoes, or sliced shallots.
  • To Serve: Pair this meal with a crispy, fresh green salad, buttery rice pilaf, or with flour tortillas

Glass meal prep containers with roasted shrimp, corn, cauliflower, and green onions.

Shrimp and Cauliflower

Sheet Pan Shrimp and Cauliflower with Corn

Simple sheet pan meal loaded with sweet corn, cauliflower, and shrimp. All ingredients baked together so that you can have it ready in no time.
No ratings yet
Prep Time 5 mins
Cook Time 15 mins
Course dinner, Main Course
Cuisine American
Servings 2

Ingredients
  

  • 8 oz shrimp (peeled and deveined)
  • 2 cups cauliflower florets
  • 1 cup corn
  • 2 tablespoons garlic (minced)
  • 2 tablespoons green onions (chopped)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1 lemon (juiced)
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat oven to 400F. Place the shrimp and veggies on a sheet pan.
  • Sprinkle the seasonings and minced garlic on top. Coat everything with olive oil.
  • Bake in the oven for 12 to 15 minutes.

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Frequently Asked Questions

Can I use cauliflower rice?

Yes, cauliflower rice works well here.


How long can I store leftovers?

You can store it in an airtight container in the refrigerator for up to 3 to 4 days. 


What can I substitute for shrimp?

You can use any kind of protein such as sliced sausage, cubed chicken, and even cubed salmon. Just be sure that the pieces are small enough (about a 1-inch cube) so that all the ingredients cook through at the same time.

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Cajun Tilapia with Broccolini and Baby Potatoes

cajun tilapia

Pan-fried, flaky tilapia with roasted broccolini and buttery potatoes is a simple, but elegant way to make dinner for your busy weeknights.

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

Round plate with seasoned tilapia and roasted broccolini with baby potatoes.

Sometimes it can be overwhelming trying to decide what to eat during the week. Well, let me help you out with this easy and healthy, and not to mention budget-friendly dinner idea.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Tilapia: We like using this fish for pan-fried recipes because it cooks fast, but you can use any other kind of white fish.
  • Broccolini: You can also swap this out with broccoli or asparagus
  • Baby Potatoes: We used baby potatoes because we don’t need to peel them which makes it easier to prep
  • Seasonings: We’re seasoning this meal with cajun flavors such as cayenne pepper, paprika, and garlic powder

Round plate with seasoned tilapia and roasted broccolini with baby potatoes.

Simple Steps to Make Tilapia with Roasted Vegetables

  1. Pre-heat the oven to 400F.
  2. Start prepping the baby potatoes and broccolini spears on a sheet pan.
  3. Bake the seasoned vegetables in the oven until they are tender and the potatoes are golden and crispy.
  4. Meanwhile, season the tilapia and pan-fry it in a saute pan until the fish turns opaque and flakes easily with a fork.

Reference the recipe card below for detailed instructions.

Glass meal prep container with seasoned tilapia and roasted broccolini with baby potatoes.

Meal Prep Tips for this Tilapia Recipe

  • Cook Method: If you don’t want to mess with the stovetop, you can also cook the whole dish in the oven. Place the tilapia along with the vegetables and bake everything in the oven.
  • Air Fryer Tip: You can also cook the fish and vegetables in an Air Fryer. Cook it at 400F for 7-9 minutes
  • Flavor Tip: If you have a lemon on hand, sprinkle the juice of the lemon over the dish. This will brighten up the flavors
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with seasoned tilapia and roasted broccolini with baby potatoes.

Tilapia and Veggies

Cajun Tilapia with Roasted Broccolini and Baby Potatoes

Make this delicious pan-fried tilapia with crispy broccolini and golden brown potatoes for your next dinner meal prep.
No ratings yet
Prep Time 5 mins
Cook Time 20 mins
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula
  • sheet pan
  • oven

Ingredients
  

Tilapia and Seasonings

  • 12 oz Tilapia fillets
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Broccolini and Baby Potatoes

  • 6 broccolini spears
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1 cup baby potatoes

Instructions
 

  • Pre-heat the oven to 400F. Slice the baby potatoes in half. Place the broccolini spears and baby potatoes on a sheet pan and season with garlic powder and salt. Then, coat it with olive oil and bake for about 15-20 minutes (if the potatoes are still not tender, cook for additional 5 minute increments)
  • Then, season the tilapia with the seasonings. Add oil to a saute pan on medium high heat and sear the tilapia on each side for about 4 to 5 minutes until it is fully cooked and golden brown. The fish should turn opaque and flake easily with a fork
  • Serve the fish with the roasted veggies.

Notes

Note: Instead of searing the tilapia in a saute pan, you can also bake it with the veggies all on one sheet pan

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Frequently Asked Questions

Is this dish healthy?

Yes, it has a good balance of protein, complex carbs, and fiber. Fish is typically also less caloric than beef and chicken if you’re looking for a low calorie option.


What is the best fish to pan fry?

Other than tilapia, flounder, sole, or cod are good options because they are all thin and can cook quickly.


Do you season fish before frying?

Yes, season with herbs and spices to enhance the fish’s flavor.

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Pan-Fried Tilapia with Corn and Green Beans

fish and creamed corn

This easy pan-fried tilapia with green beans is a delicious weekday meal that can be made in less than 20 minutes.

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

Round plate with pan-fried fish, green beans, and creamed corn.

Cooking your own meals and planning what to eat in advance can help you gain control of your health. It’s also a great way to help ensure you have healthy options always available without compromising the foods you love.

A perfect example is this Pan-Fried Tilapia dish that we made. We love ordering fish and chips at restaurants, but sometimes the meal can be too greasy, so we created a healthier version of fish and chips.

Why You’ll Enjoy this Recipe

  • The fish is moist and flaky on the inside with nice golden crispiness on the outside
  • It is made with a flavorful homemade rub and paired with crispy, garlicky green beans and creamed corn

The PrepYoSelf Newsletter

Simple Ingredients for Healthy “Fish and Chips”

  • Tilapia: We used tilapia because it’s budget-friendly, but you can also use catfish or cod
  • Corn Starch: This will help give the crispiness that we enjoy in fish in chips instead of dipping it in a batter that can become too caloric.
  • Creamed Corn: If you’re not a fan of creamed corn, you can use regular corn kernels.
  • Green Beans: We used green beans instead of potatoes for our “chips” because they can be cooked to a crisp that can still give us that crunchy texture of chips

Round plate with pan-fried fish, green beans, and creamed corn.

How to Prepare “Fish and Chips”

  1. Prepping the Tilapia: Season the tilapia and sprinkle it with corn starch. Make sure they are fully coated
  2. Cooking the Tilapia: Add oil to a heated saute pan and cook the filet on each side until it fully cooks and turns golden brown
  3. Green Beans: Remove the tilapia from the pan and add the green beans. Cook until crispy and add the seasonings
  4. Corn: Heat up the creamed corn in the microwave

Reference the recipe card below for detailed instructions.

Glass meal prep containers with pan-fried fish, green beans, and creamed corn.

Meal Prep Tips for “Fish and Chips”

  • To Serve: We love dips with our fish and chips. Serve it with tartar sauce, a creamy sour cream horseradish sauce, or a dash of malt vinegar
  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with pan-fried fish, green beans, and creamed corn.

fish and green beans

Pan-Fried Tilapia with Creamed Corn and Sauteed Green Beans

This crispy pan-fried tilpia is light, healthy, and super easy. It is paired with crispy green beans and creamed corn.
No ratings yet
Prep Time 5 mins
Cook Time 20 mins
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • saute pan

Ingredients
  

Tilapia

  • 12 oz tilapia filets
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup corn starch
  • 1 tablespoon olive oil

Creamed Corn and Green Beans

  • 1.5 cups canned creamed corn
  • 2 cups green beans
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Season the tilapia filets with garlic powder, paprika and salt. Then, sprinkle tilapia fillets with a little bit of corn starch and make sure they are fully coated.
  • Add the oil to a saute pan on medium-high heat and cook the filet on each side for about 3 to 4 minutes until the filet is golden brown and flakes easily with a fork.
  • Then, remove the tilapia from the pan. In the same pan, add the green beans and saute for about 3 to 4 minutes until they are tender. Season with garlic powder and salt.
  • Meanwhile, heat up the creamed corn in the microwave. Serve the tilapia with green beans and a side of creamed corn.

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Frequently Asked Questions

Is tilapia healthy?

Tilapia is a great source of protein and also a good source of omega-3 fatty acids, which are healthy fats that helps your body function.


What is the difference between corn starch and flour?

Cornstarch is a pure starch that lacks gluten which makes it more efficient in thickening. It is a fine white powder that comes from the white heart of the corn while flour is made from wheat.


Can I use flour if I don’t have corn starch?

Yes, the only difference is that cornstarch makes a crispier finish because it absorbs moisture from the food and expands, giving a crackly, puffy coating on the outside.

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Air Fryer Shrimp and Pineapple Kebabs

shrimp kebab

Quick and easy Air Fryer Shrimp and Pineapple kebabs filled with tropical flavors that you’re going to love for your weekly meal prep.

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

Plate with colorful shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Why We Enjoy These Air Fryer Shrimp Kebabs

Food on skewers always just makes it more fun to eat! We load ours with skewers with juicy shrimp, sweet bell peppers, tangy pineapple, and aromatic onions.

  • Cooking it in the Air Fryer makes it so easy and fast
  • All the ingredients bring their own flavors, so no need for fancy seasonings
  • If you don’t want to mess with skewers, you can still throw everything in the Air Fryer basket and let them cook all together

The PrepYoSelf Newsletter

Ingredients You’ll Need

This shrimp kebab recipe uses simple ingredients. Here are the essential that you’ll need for the skewers:

  • Shrimp: We used fresh, peeled, and deveined shrimp. You can find them also frozen, however, you’ll need to defrost them in the fridge the night before
  • Red Bell Pepper: You can use any color of bell peppers, but we like the sweetness of red bell peppers
  • Red Onions: You can use any kind of onions that you have on hand, but we like using red onions because it adds color to the dish
  • Pineapple: It’s best to use fresh pineapple for this recipe because canned pineapple will be too mushy when cooked

Plate with colorful shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Here Are The Steps To Make Air Fryer Shrimp Kebabs

  1. Cut up the pineapple, red onions, and bell peppers into one-inch cubes.
  2. Assemble the ingredients on the skewers, alternating each ingredient on the skewers.
  3. Coat with olive oil or cooking spray and sprinkle on the seasonings.
  4. Place the skewers in the Air Fryer Basket and cook for 8 to 10 minutes at 360F.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with colorful shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper.

Meal Prep Tips for Air Fryer Shrimp Kebabs

  • Adding more flavor: If you want to add more flavor, you can coat it with bbq sauce or a mixture of honey and soy sauce
  • To serve: Serve with a side salad or with a side of rice pilaf
  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.
  • Ingredient swaps: You can also use mango instead of pineapple

Glass meal prep containers with colorful shrimp kebabs that include shrimp, pineapple, red onions, and red bell pepper. Included is a side salad.

shrimp and pineapple kebabs

Air Fryer Shrimp and Pineapple Kebabs

Tropical flavored Shrimp and Pineapple Kebabs cooked in the Air Fryer makes an easy meal prep meal full of flavor during a busy weeknight.
No ratings yet
Prep Time 10 mins
Cook Time 15 mins
Course Main Course
Cuisine American
Servings 2

Equipment

  • cutting board
  • knife
  • Air Fryer

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 1 red bell pepper (cubed)
  • 1/2 small red onion (cubed)
  • 2 cups pineapple (chunks)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 4 cups spring mix
  • 4 tablespoons your choice of vinaigrette dressing

Instructions
 

  • If using wooden skewers, soak them for at least 10 minutes.
  • Season the shrimp, pineapple, bell peppers, and red onions with the seasonings. Assemble the ingredients on the skewers, alternating each ingredient on the skewers. Spray each kebab skewer with cooking spray.
  • Place in the air fryer and cook at 360F for 8-10 minutes (until internal temperature is 145F). If using the oven, cook for 10-15 minutes.
  • Serve with a side salad and your choice of salad dressing.

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Frequently Asked Questions

Can I grill my skewers?

Yes, absolutely. Just be sure to soak your skewers before grilling.


What kind of shrimp do I use?

We prefer using fresh shrimp that has been peeled and deveined for this recipe.


How do you know when shrimp is cooked?

When the flesh turns from translucent to opaque, the shrimp should be cooked through.