Category: Seafood

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Pan-Seared Cod with Lemon Butter Tomato Sauce

pan seared cod

If you’re looking for a quick, healthy, and delicious meal, this Pan-Seared Cod in Lemon Butter Tomato Sauce is the perfect choice. With tender cod fillets seared to perfection and a tangy, buttery tomato sauce, this dish is both flavorful and nutritious. It’s a breeze to prepare, making it ideal for busy weeknights when time is of the essence. Plus, incorporating fish like cod into your diet provides a host of health benefits, from lean protein to heart-healthy omega-3 fatty acids. Follow along as we guide you through this simple yet elegant recipe that will become a staple in your meal prep routine.

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

Calories: 325kcal | Carbohydrates: 5g | Protein: 32g | Fat: 20g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.5g | Cholesterol: 103mg | Sodium: 485mg | Potassium: 904mg | Fiber: 1g | Sugar: 2g | Vitamin A: 906IU | Vitamin C: 23mg | Calcium: 50mg | Iron: 1mg
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pan seared cod

Why This Recipe Works for Busy Individuals:

  • Quick Preparation: This entire recipe can be made in under 20 minutes, making it perfect for those hectic weeknights.
  • Minimal Cleanup: With just one pan needed, cleanup is a breeze.
  • Make Ahead: You can easily prepare the components ahead of time and assemble quickly for a fast meal.

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Here’s What You Need

  • Cod Fillets: Cod is a lean, white fish with a mild flavor and firm texture, making it perfect for pan-searing. It easily absorbs the flavors of the seasoning and sauce, creating a delicious, protein-packed base for the dish.
  • Paprika: Paprika adds a subtle smoky sweetness to the cod, enhancing its natural flavors without overpowering them. It also gives the fillets a beautiful golden color when seared.
  • Garlic Powder: Garlic powder infuses the cod with a savory depth of flavor, complementing the fresh garlic used later in the sauce. It’s an easy way to evenly season the fish.
  • Garlic Cloves (Sliced): Fresh garlic adds a robust, aromatic flavor to the sauce. When sautéed, it releases its natural oils, creating a fragrant base that pairs perfectly with the sweet tomatoes and tangy lemon juice.
  • Cherry Tomatoes: Cherry tomatoes provide a burst of sweetness and acidity, balancing the richness of the butter and the savoriness of the garlic. Their natural juices help to create a flavorful sauce as they cook down.
  • Water: Water helps to deglaze the pan, incorporating the browned bits left from searing the cod into the sauce. It also helps to soften the tomatoes and create a cohesive, silky sauce.
  • Butter: Butter adds richness and a velvety texture to the sauce. It melts into the mixture, creating a smooth, luxurious finish that ties all the flavors together.
  • Lemon Juice: Lemon juice adds a bright, tangy flavor that cuts through the richness of the butter. It complements the sweetness of the tomatoes and garlic, providing a refreshing contrast.

How to Meal Prep Pan-Seared Cod

  1. Prep the Cod: Pat the cod fillets dry with paper towels. This helps achieve a nice, crispy sear.Season the fillets with paprika, garlic powder, and salt.
  2. Cook the Cod: Heat the olive oil in a large sauté pan over medium-high heat. Place the cod fillets in the pan and cook until golden brown on each side, about 3 to 4 minutes per side.
  3. Add Flavor: Add the sliced garlic and cherry tomatoes to the pan. Stir and cook for 2 to 3 minutes until the garlic is fragrant and the tomatoes start to soften.
  4. Make the Sauce: Pour in the water and let it cook for a few minutes until the tomatoes break down and the sauce begins to form. Add the lemon juice and butter, mixing well until the butter melts and the sauce thickens, about 1 to 2 minutes.
  5. Serve and Enjoy: Remove from heat and serve immediately. This dish pairs beautifully with a side of steamed vegetables or a fresh salad.

Reference the recipe card below for detailed instructions.

pan seared cod

Pairing Tips for Pan-Seared Cod

  • Vegetable Sides: Broccoli, asparagus, green beans, or zucchini make excellent sides. Their mild flavors complement the tangy lemon butter sauce. A fresh salad with mixed greens, cucumbers, and a light vinaigrette adds a crisp, refreshing contrast to the rich sauce.
  • Farro or Barley: These chewy grains add texture and are packed with fiber.
  • Healthy Starches: Roasted or mashed sweet potatoes offer a sweet and savory pairing that balances the tartness of the lemon.
  • Simple Garnishes: Garnish with fresh parsley or basil for added freshness and color.
panseared cod
panseared cod

Pan-seared Cod with Lemon Butter tomato Sauce

Lemon Butter Tomato Sauce features tender cod fillets in a tangy, buttery sauce with cherry tomatoes and garlic.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American
Servings 2
Calories 325 kcal

Equipment

  • saute pan

Ingredients
  

  • 12 oz cod
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 3 garlic cloves (sliced)
  • 1 cup cherry tomatoes
  • 1/2 cup water
  • 2 tablespoons butter
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil

Instructions
 

  • Pat the cod dry with paper towels. Season the cod with paprika, garlic powder, and salt.
  • Add oil to a large saute pan on medium-high heat. Place the cod in the oil and cook until golden brown on each side for about 3 to 4 minutes.
  • Next, add the sliced garlic and the cherry tomatoes and stir them around for 2 to 3 minutes.
  • Then, add the water and let it cook for a few minutes until the tomatoes soften.
  • Finally, add the lemon juice and butter and mix it in well. Let the sauce cook for 1 to 2 minutes until the sauce thickens.

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: 325kcalCarbohydrates: 5gProtein: 32gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.5gCholesterol: 103mgSodium: 485mgPotassium: 904mgFiber: 1gSugar: 2gVitamin A: 906IUVitamin C: 23mgCalcium: 50mgIron: 1mg

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Frequently Asked Questions

Can I use frozen cod fillets for this recipe?

Yes, you can use frozen cod fillets. Just make sure to fully thaw and pat them dry before cooking to ensure a nice sear.

What can I use instead of cod?

You can substitute cod with other white fish like haddock, tilapia, or halibut. Adjust the cooking time as needed depending on the thickness of the fillets.

How do I prevent the cod from sticking to the pan?

Make sure the pan and oil are hot before adding the cod. Also, avoid moving the fillets too soon; let them sear properly to form a crust that will release from the pan.

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Quick and Healthy Grilled Shrimp Tacos

grilled shrimp tacos

Quick and Healthy Shrimp Tacos ready in no time. These tacos are not just a treat for your taste buds but also a powerhouse of nutrients. Shrimp is a great source of lean protein, while the fresh toppings provide vitamins, antioxidants, and a hint of natural sweetness.

Enjoy these tacos as a quick lunch, a light dinner, or even a snack. They’re perfect for meal prep too, so you can make a batch and enjoy them throughout the week.

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

Calories: 441kcal | Carbohydrates: 52g | Protein: 39g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 274mg | Sodium: 935mg | Potassium: 718mg | Fiber: 6g | Sugar: 13g | Vitamin A: 821IU | Vitamin C: 44mg | Calcium: 186mg | Iron: 2mg
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Why This Recipe is a Fun, Restaurant-Quality, and Healthy Treat:

  • Bursting with Flavor: The combination of garlic, paprika, and chili powder gives the shrimp a delicious kick, while the pico de gallo, pineapple, and papaya salad add a fresh, tangy, and sweet contrast. Each bite is an explosion of flavors that will make you feel like you’re dining at a gourmet restaurant.

  • Quick and Easy: This recipe is incredibly simple and fast to prepare, making it perfect for busy professionals. You can whip up these tacos in under 20 minutes, giving you more time to relax and enjoy your meal.

  • Nutritious and Balanced: Shrimp is an excellent source of lean protein, which helps keep you full and energized. The fresh toppings add essential vitamins and antioxidants, making this meal not only delicious but also highly nutritious.

  • Budget-Friendly: Eating healthy doesn’t have to break the bank. Shrimp, corn tortillas, and fresh produce are all affordable ingredients that deliver great taste and nutrition. This recipe proves that you can enjoy restaurant-quality meals without the hefty price tag.

  • Versatile and Fun: Tacos are fun to assemble and customize. You can mix and match the toppings to suit your taste or what you have on hand. It’s a great way to involve the whole family in meal prep and make eating healthy a fun experience.

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INGREDIENTS YOU NEED

  • Shrimp: Shrimp is a lean protein that’s low in calories but high in essential nutrients like iodine, which supports thyroid function, and omega-3 fatty acids, which are great for heart health. Garlic powder, paprika, and chili powder create a rich, savory, and slightly spicy flavor profile that enhances the natural taste of the shrimp. Salt helps to bring out all these flavors.

  • Corn Tortillas: Corn tortillas are a healthier option compared to flour tortillas as they are typically lower in calories and made with whole grains. They have a wonderful, slightly sweet corn flavor that complements the shrimp and toppings.

  • Pico de Gallo: This fresh salsa made with tomatoes, onions, cilantro, lime juice, and jalapeños adds a burst of freshness and acidity that cuts through the richness of the shrimp. It’s also packed with vitamins A and C.

  • Diced Pineapple: Pineapple adds a sweet and tangy element to the tacos, balancing out the spices on the shrimp. It’s also a great source of vitamin C and bromelain, an enzyme that aids digestion.

  • Papaya Salad: Papaya salad adds a tropical flair and a refreshing crunch to the tacos. Papayas are rich in vitamin C, vitamin A, and fiber, making this a nutritious addition to your meal.

grilled shrimp tacos ingredients

How to meal prep grilled shrimp tacos

1. Prep the Shrimp: In a large bowl, combine the shrimp with garlic powder, paprika, chili powder, salt, and olive oil. Mix well to ensure every shrimp is evenly coated with the flavorful seasoning.

2. Grill the Shrimp: Heat your indoor grill to medium-high heat and give it a quick spray with cooking spray. Place the seasoned shrimp on the grill and cook for about 2 minutes per side until they turn a beautiful opaque color.

3. Warm the Tortillas: While the shrimp is cooking, warm the corn tortillas on the grill for about 10 seconds per side. This makes them soft and pliable, perfect for assembling your tacos.

4. Assemble Your Tacos: Now, the fun part! Fill each warm tortilla with the grilled shrimp. Top them with your choice of pico de gallo, diced pineapple, and papaya salad. These toppings add a burst of freshness and a delightful crunch to your tacos.

Reference the recipe card below for detailed instructions.

grilled tacos

Meal Prep Pairing Tips

  • Avocado Salad: A simple salad with sliced avocados, cherry tomatoes, red onion, and a squeeze of lime juice adds a creamy and tangy side.

  • Black Bean Salad: Mix black beans with corn, red bell pepper, cilantro, and a touch of lime juice for a protein-packed and colorful side dish.

  • Mexican Street Corn (Elote): Grilled corn on the cob brushed with a mixture of Greek yogurt, lime juice, chili powder, and a sprinkle of cotija cheese.

  • Fruit Sorbet: A refreshing mango or pineapple sorbet is a perfect way to end the meal.

  • Fresh Fruit Salad: Combine fresh berries, kiwi, and a touch of mint for a light and sweet treat.

  • Coconut Chia Pudding: A creamy and nutritious dessert made with coconut milk and chia seeds, topped with fresh fruit.

grilled shrimp tacos

grilled shrimp tacos

Grilled Shrimp Tacos

Enjoy these grilled shrimp tacos as a quick lunch or a light dinner. They're perfect for meal prep too, so you can make a batch and enjoy them throughout the week.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch, Main Course
Cuisine American, Mexican
Servings 2
Calories 441 kcal

Equipment

  • knife
  • cutting board
  • indoor grill pan
  • mixing bowl

Ingredients
  

For the Shrimp

  • 12 ounce shrimp (peeled, deveined, tail off)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

For Assembling the Tacos

  • 6 corn tortillas
  • 1/2 cup pico de gallo
  • 1/2 cup pineapple (diced)
  • 1/2 cup papaya salad

Instructions
 

  • Prepare the shrimp in a large bowl and combine it with the seasonings and olive oil.
  • Heat an indoor grill on medium-high heat and spray it with non-flammable cooking spray. Place the shrimp on the grill and cook them on each side for about 2 minutes per side until the shrimp turns opaque.
  • Warm the tortillas on the grill, about 10 seconds per side. Next fill each tortilla with shrimp and top them with your choice of fixings such as pico de gallo, diced pineapple, and papaya salad.

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: 441kcalCarbohydrates: 52gProtein: 39gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 274mgSodium: 935mgPotassium: 718mgFiber: 6gSugar: 13gVitamin A: 821IUVitamin C: 44mgCalcium: 186mgIron: 2mg

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Frequently Asked Questions

What if I don’t have an indoor grill?

No problem! You can cook the shrimp in a regular non-stick skillet. Just make sure to cook them until they turn opaque and are cooked through.

Can I use other types of seafood?

Yes, this recipe is versatile. You can use other seafood like fish (tilapia, cod, or mahi-mahi) or scallops. Just adjust the cooking time as needed.

How long can I store leftovers?

Store any leftover shrimp, pico de gallo, pineapple, and papaya salad in separate airtight containers in the refrigerator. They should be good for up to 3 days. Reheat the shrimp and tortillas before assembling the tacos.

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Grilled Salmon with Sour Cream Dill Sauce

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Let’s dive into this mouth-watering Grilled Salmon with Sour Cream Dill Sauce recipe that will have you savoring every bite. It’s perfect for those busy weeknights when you crave something wholesome yet quick to prepare. Let’s get cooking!

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Calories: 648kcal | Carbohydrates: 26g | Protein: 62g | Fat: 34g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 12g | Cholesterol: 190mg | Sodium: 749mg | Potassium: 2.353mg | Fiber: 6g | Sugar: 13g | Vitamin A: 1.448IU | Vitamin C: 101mg | Calcium: 180mg | Iron: 5mg
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grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Nutritional Goodness:

Salmon is packed with omega-3 fatty acids, which are fantastic for heart health. Combined with the creamy yet light sour cream dill sauce, you’re getting a dose of vitamins, minerals, and a satisfying meal without any guilt.

Get ready to impress yourself and anyone lucky enough to join you at the dinner table. This Grilled Salmon with Sour Cream Dill Sauce is sure to become a staple in your healthy meal rotation. Happy cooking!

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon Fillets: Rich in Omega-3 fatty acids, high-quality protein, and essential vitamins like B12, D, and selenium. Omega-3s are fantastic for heart health, reducing inflammation, and boosting brain function. The high protein content supports muscle repair and growth, while vitamins and minerals enhance overall well-being.

  • Sour Cream: Contains probiotics, calcium, and vitamins A and D. Probiotics promote a healthy gut microbiome, while calcium and vitamins strengthen bones and support immune function. Sour cream adds a creamy texture without being overly heavy.

  • Lemon Juice: High in Vitamin C, antioxidants, and citric acid. Vitamin C boosts your immune system, helps with iron absorption, and supports skin health. The antioxidants in lemon juice protect your cells from damage, and citric acid aids in digestion.

  • Dill: Fresh dill not only enhances the flavor but also provides antioxidants and anti-inflammatory benefits. It supports bone health and boosts your immune system.

  • Cherry Tomatoes: Cherry tomatoes are also low in calories and their heir natural sweetness and tanginess add a delightful burst of flavor to any dish.

  • Cucumber: Their crisp texture and refreshing taste make them a perfect addition to this dish.

cutting board with sour cream, cherry tomatoes, lemon, cucumbers, fresh dill, and seasonings

Easy Recipe Steps to Grill Salmon

  1. Prep Your Salmon: Place your beautiful salmon fillets on a plate. Drizzle them with olive oil sprinkle it with a little bit of salt.

  2. Fire Up the Grill: Preheat your grill to medium-high heat. If you don’t have a grill, no worries! You can use a grill pan on your stovetop or even a regular saute pan.

  3. Grill Time: Place the salmon fillets skin-side down on the hot grill. Cook for about 4-5 minutes per side, depending on the thickness of your fillets. You’ll know they’re ready when they flake easily with a fork. Oh, the aroma is going to be divine!

  4. Make the Magic Sauce: While your salmon is grilling, let’s whip up the star of the show – the sour cream dill sauce! In a small bowl, mix together the sour cream, fresh dill, lemon juice, and seasonings. Stir it up until it’s smooth and creamy. Taste and adjust the flavors as needed.

  5. Plate and Enjoy: Once your salmon is grilled to perfection, place it on a plate and generously spoon the sour cream dill sauce over the top. Enjoy with a side of cherry tomatoes and cucumbers. Garnish with a few extra sprigs of dill and a lemon wedge if you’re feeling fancy.

Reference the recipe card below for detailed instructions.

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Meal Prep Tips

  • Pre-Make the Sauce: Whip up the sour cream dill sauce (sour cream, fresh dill, lemon zest, honey) and store it in a covered container. This not only saves time but also lets the flavors meld together beautifully.

  • Portion Control: Portion out the salmon fillets and sauce into meal prep containers.This makes it easy to grab a perfectly portioned, balanced meal. 

  • Quick Reheating Tips: To reheat grilled salmon, use a low setting in the microwave or reheat in a skillet over low heat. This prevents the salmon from drying out and keeps it tender and flavorful.

  • Make Extra Sauce: Double the sauce recipe and use it throughout the week. The sour cream dill sauce is versatile and can be used as a dip for veggies, a spread for sandwiches, or a topping for other proteins.

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Grilled Salmon with Sour Cream Dill Sauce

Quick and nutritious, this Grilled Salmon with Sour Cream Dill Sauce combines tender marinated salmon with a creamy, tangy sauce for a delicious, healthy meal perfect for busy weeknights.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Calories 648 kcal

Equipment

  • knife
  • cutting board
  • grill (or indoor grill pan)
  • mixing bowl

Ingredients
  

  • 10 oz salmon
  • 1 cup cherry tomatoes (diced)
  • 1 cucumber (diced)
  • 1/4 cup sour cream
  • 1 lemon (juiced)
  • 1 teaspoon fresh dill (chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 teaspoon olive oil

Instructions
 

  • Prep Your Salmon: Place your beautiful salmon fillets on a plate. Drizzle them with olive and a sprinkle of salt.
  • Fire Up the Grill: Preheat your grill to medium-high heat. If you don't have a grill, no worries! You can use an indoor grill pan on your stovetop or a regular saute pan.
  • Grill Time: Place the salmon fillets skin-side down on the hot grill. Cook for about 4-5 minutes per side, depending on the thickness of your fillets. You'll know they are ready when they flake easily with a fork.
  • Make the Magic Sauce: While your salmon is grilling, let's whip up the star of the show!-the sour cream dill sauce. In a small bowl, mix together the sour cream, fresh dill, lemon juice, and seasonings. Stir it up until it;=;s smooth and creamy.
  • Plate and Enjoy: Once your salmon is grilled, place it on a plate and generously spoon the sour cream dill sauce on top and enjoy with fresh cherry tomatoes and cucumbers.

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: 648kcalCarbohydrates: 26gProtein: 62gFat: 34gSaturated Fat: 9gPolyunsaturated Fat: 8gMonounsaturated Fat: 12gCholesterol: 190mgSodium: 749mgPotassium: 2.353mgFiber: 6gSugar: 13gVitamin A: 1.448IUVitamin C: 101mgCalcium: 180mgIron: 5mg

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Frequently Asked Questions

How do I know when the salmon is fully cooked?

The salmon is fully cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). Cooking time is usually about 4-5 minutes per side, depending on the thickness of the fillets.

What can I use as a substitute for fresh dill?

If you don’t have fresh dill, you can use dried dill. Use about one-third the amount of dried dill as you would fresh dill. You can also experiment with other herbs like parsley or chives for a different flavor profile.

Can I use Greek yogurt instead of sour cream for the sauce?

Yes, Greek yogurt is a great substitute for sour cream. It will give you a similar creamy texture with a bit more tang and additional protein.

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Salmon Piccata with Asparagus

glass rectangle meal prep containers with salmon fillet topped with lemon, capers, and asparagus

Welcome to your new go-to meal prep solution that’s as delicious as it is convenient: Salmon Piccata Meal Prep! If you’re a busy individual looking to stay on track with your healthy eating goals without sacrificing flavor or breaking the bank, then you’ve come to the right place. This recipe combines tender salmon fillets, crisp asparagus, and a tangy lemon caper sauce for a gourmet experience that’s ready in a flash. With just a handful of ingredients and minimal prep time, you’ll have a week’s worth of nutritious and satisfying meals at your fingertips. Get ready to impress your taste buds and streamline your meal prep routine with this flavor-packed dish. So, let’s roll up our sleeves and dive into the kitchen – your taste buds will thank you!

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Calories: 370kcal | Carbohydrates: 6g | Protein: 36g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.5g | Cholesterol: 124mg | Sodium: 680mg | Potassium: 1043mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1073IU | Vitamin C: 12mg | Calcium: 56mg | Iron: 3mg
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round plate with salmon fillet topped with lemon, capers, and asparagus

Why This Recipe is Great for Meal Prep

  • Quick and Easy: With just a few simple steps and minimal prep time, this recipe fits perfectly into your busy schedule. No need to spend hours in the kitchen – you’ll have delicious meals ready to go in no time!

  • Healthy and Nutritious: Salmon is packed with omega-3 fatty acids, protein, and essential vitamins, making it a nutritious choice for fueling your body. Paired with nutrient-rich asparagus, this meal provides a wholesome balance of nutrients to keep you energized throughout the day.

  • Budget-Friendly: Eating healthy doesn’t have to break the bank! This recipe utilizes affordable ingredients like salmon and asparagus, allowing you to enjoy a gourmet meal without overspending.

  • Flavor Explosion: The tangy lemon sauce infused with butter, garlic, and capers adds a burst of flavor to every bite. It’s a deliciously satisfying meal that will leave your taste buds dancing with joy.

  • Versatile: While this recipe is designed for meal prep, it’s also versatile enough to be enjoyed for dinner parties or weeknight meals. Impress your guests or treat yourself to a gourmet dinner without the hassle.

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is the star of this dish for a good reason. Not only is it rich in omega-3 fatty acids, which are beneficial for heart health and brain function, but it’s also an excellent source of protein. Protein helps to keep you feeling full and satisfied, making it an essential component of any meal. Additionally, salmon has a naturally rich and buttery flavor that pairs beautifully with the tangy lemon sauce, creating a harmonious balance of flavors.

  • Asparagus: Asparagus not only adds vibrant color to the dish but also contributes a host of nutrients. It’s packed with vitamins, minerals, and antioxidants, including vitamins A, C, E, and K. Asparagus is also high in fiber, which aids in digestion and promotes gut health. Its slightly bitter flavor complements the richness of the salmon and adds a delightful crunch to each bite.

  • Lemon Juice: Lemon juice serves as the primary acidic component in the sauce, lending a bright and tangy flavor to the dish. It adds a refreshing zing that cuts through the richness of the butter and enhances the natural flavors of the salmon and asparagus. Additionally, lemon juice is a great source of vitamin C, which boosts the immune system and aids in iron absorption.

  • Butter: Melted butter adds a luxurious richness to the sauce, creating a velvety texture that coats the salmon and asparagus. While butter is often associated with indulgence, using it in moderation adds depth of flavor without compromising on health. Opting for unsalted butter allows you to control the sodium content of the dish.

  • Capers: Capers are small, briny buds that pack a punch of flavor. They add a unique, slightly tangy taste to the sauce, balancing out the richness of the butter and adding depth to the overall flavor profile. Capers are also low in calories and high in antioxidants, making them a healthy and flavorful addition to the dish.

  • Minced Garlic: Garlic is a kitchen staple known for its pungent flavor and numerous health benefits. It adds a savory depth to the sauce, enhancing the overall complexity of flavors. Garlic is also rich in sulfur compounds that have been shown to have anti-inflammatory and immune-boosting properties, making it a nutritious addition to any meal.

round plate with salmon fillet topped with lemon, capers, and asparagus

Easy Recipe Steps to Meal Prep Oven Roasted Salmon

  1. First things first, preheat your oven to 400F. We’re getting ready to create some magic!

  2. Rinse the baby bok choy halves thoroughly to ensure they’re dirt-free. No one wants extra crunch from the soil!

  3. While the oven is heating up, let’s whip together that amazing sauce. In a small bowl, mix together the lemon juice, melted butter, capers, minced garlic, and a pinch of salt. Give it a good stir until everything is nicely combined. This sauce is going to be the star of the show!

  4. Now, grab a sheet pan and lay out your salmon fillets and asparagus. It’s like creating a canvas for a masterpiece!

  5. Next, pour that delectable sauce you just made all over the salmon and asparagus. Be generous! We want every bite to be bursting with flavor.

  6. Once your oven is nice and toasty, pop the sheet pan in and let the magic happen. Bake for 10-12 minutes, or until the salmon is cooked to perfection and the asparagus is tender. Trust me, your kitchen is going to smell amazing!

  7. Once the timer goes off, carefully remove the sheet pan from the oven. Let it cool for a moment before portioning out your servings into containers.

Reference the recipe card below for detailed instructions.

rectangle glass meal prep containers with salmon fillet topped with lemon, capers, and asparagus

Meal Prep and Pairing Tips

  • Grains: Pairing this dish with a whole grain such as quinoa, brown rice, or farro can add texture, substance, and extra nutrients to your meal. Cook a batch of grains during your meal prep session and portion them into containers alongside the salmon and asparagus.

  • Fresh Fruit: Adding fresh fruit like berries, sliced apples, or grapes to your meal prep containers provides a refreshing and sweet contrast to the savory flavors of the salmon piccata. It’s a simple and nutritious way to round out your meal.

  • Healthy Fat Sources: Consider adding sources of healthy fats such as avocado slices, nuts, or seeds to your meal prep containers. These ingredients not only add flavor and texture but also help to keep you feeling full and satisfied.

  • Herbs: Garnishing your meal prep containers with fresh herbs like parsley, dill, or basil adds a pop of color and freshness. 

  • Sauce Options: While the lemon caper sauce is delicious on its own, you can also consider pairing the salmon piccata with additional sauce options such as pesto, tzatziki, or salsa verde for variety. Portion the sauce into small containers or drizzle it directly over the meal prep containers before serving.

glass rectangle meal prep containers with salmon fillet topped with lemon, capers, and asparagus

glass meal prep containers with salmon, asparagus, topped with lemon slice and capers

Oven Baked Salmon Piccata with Roasted Asparagus

Effortlessly flavorful Salmon Piccata Meal Prep: succulent salmon and crisp asparagus bathed in a tangy lemon caper sauce, perfect for busy days!
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Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2
Calories 370 kcal

Equipment

  • sheet pan
  • oven

Ingredients
  

Salmon and Asparagus

  • 12 oz salmon
  • 6 oz asparagus

Sauce

  • 2 tablespoons lemon juice
  • 2 tablespoons melted butter
  • 2 tablespoons capers
  • 1 tablespoons minced garlic
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Mix together the sauce in a small bowl.
  • Place the salmon and asparagus on a sheet pan and evenly pour the sauce over the salmon and asparagus.
  • Bake in the oven for 10-12 minutes until the salmon is fully cooked.

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: 370kcalCarbohydrates: 6gProtein: 36gFat: 22gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gTrans Fat: 0.5gCholesterol: 124mgSodium: 680mgPotassium: 1043mgFiber: 2gSugar: 2gVitamin A: 1073IUVitamin C: 12mgCalcium: 56mgIron: 3mg

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Frequently Asked Questions

Can I use frozen salmon instead of fresh?

Yes, frozen salmon can be used in this recipe. Just make sure to thaw it completely before cooking. You may need to adjust the cooking time slightly depending on the thickness of the fillets

Can I substitute a different type of fish for the salmon?

While salmon works beautifully in this recipe, you can certainly experiment with other types of fish such as trout, cod, or tilapia. Just be mindful of variations in cooking times and adjust accordingly.

I’m not a fan of asparagus. Can I use a different vegetable?

Absolutely! Feel free to swap out the asparagus for your favorite vegetable or a medley of veggies. Broccoli, green beans, or Brussels sprouts would all be delicious alternatives.

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Artichoke and Smoked Salmon Pasta Salad

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

Our Artichoke and Smoked Salmon Pasta Salad recipe is the ultimate solution for a wholesome and satisfying lunch that’s quick to prepare and perfect for meal prep. Packed with healthy ingredients like smoked salmon, artichoke hearts, and vibrant arugula, this salad offers a delicious way to power through your day. With the added punch of a zesty Lemon Vinaigrette, this meal is not just a feast for your taste buds but also a boost for your overall well-being. Get ready to discover a healthy lunch that’s rich in Omega-3 fatty acids, antioxidants, and essential vitamins, all while keeping you energized and satisfied.

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

Calories: 480kcal | Carbohydrates: 45g | Protein: 28g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Cholesterol: 26mg | Sodium: 2171mg | Potassium: 508mg | Fiber: 6g | Sugar: 13g | Vitamin A: 1307IU | Vitamin C: 16mg | Calcium: 88mg | Iron: 2mg
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round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Why This Recipe is Great for Meal Prep

  • Convenience and Time-Saving: This recipe can be prepared in advance, making it a fantastic time-saver. By cooking the pasta and chopping the ingredients ahead of time, you can quickly assemble your lunch for the week. This is ideal for those with busy schedules.

  • Nutrient-Packed: With ingredients like smoked salmon, artichoke hearts, arugula, and a homemade lemon vinaigrette, this pasta salad is a nutritional powerhouse. It’s rich in Omega-3 fatty acids, antioxidants, vitamins, and essential nutrients, ensuring you get a well-rounded and healthy meal.

  • Balanced Meal: The combination of protein from smoked salmon, carbohydrates from pasta, and a variety of vegetables ensures a balanced meal. It’s not only delicious but also keeps you feeling full and satisfied, reducing the temptation to snack on less healthy options.

  • Longer Shelf Life: Many meal prep dishes improve in flavor as they sit, and this pasta salad is no exception. The flavors meld together, enhancing the overall taste. It’s one of those dishes that actually gets better with time, so you can prepare it in batches and enjoy it throughout the week without losing quality.

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To Meal Prep This Pasta Salad, You’ll Need

  • Smoked Salmon: When shopping for smoked salmon, opt for sustainably sourced, wild-caught salmon if possible. Look for vacuum-sealed packages to ensure freshness. Smoked salmon is rich in Omega-3 fatty acids, high-quality protein, and essential vitamins like B12 and D. It’s a heart-healthy choice and promotes brain function. Ingredient Swap: For a vegetarian alternative, consider smoked tofu or marinated grilled tempeh.

  • Dried Rotini Pasta: Choose whole wheat or gluten-free pasta if you have dietary preferences or restrictions. Whole wheat pasta offers added fiber and nutrients. Ingredient Swap: You can use other pasta shapes like penne, bowtie, or fusilli, depending on your preference.

  • Roma Tomato: Select firm, ripe roma tomatoes with vibrant red color. Consider buying organic for a fresher taste. Ingredient Swap: If you’re not a fan of tomatoes, consider bell peppers or cucumbers for a similar crunch and color.

  • Artichoke Hearts (Canned and Drained): Look for artichoke hearts canned in water, without added salt or oil. You can also find frozen artichoke hearts in some stores. Artichokes are a good source of dietary fiber, antioxidants, and vitamins, particularly folate and vitamin K. Ingredient Swap: If you’re not into artichokes, try roasted red bell peppers or asparagus spears.

  • Arugula Salad: Choose arugula that appears fresh and vibrant. Bagged pre-washed arugula can save you time. Arugula is a leafy green high in vitamins A, C, and K, as well as calcium. It adds a peppery, refreshing flavor. Ingredient Swap: Spinach or mixed baby greens can be substituted for arugula if you prefer a milder taste.

  • Lemon Vinaigrette: You can make your vinaigrette at home using olive oil, lemon juice, honey, and salt, or purchase a high-quality store-bought dressing. Homemade dressings often have fewer additives and preservatives, making them a healthier choice. Ingredient Swap: Experiment with different vinaigrettes or dressings, such as balsamic or a yogurt-based dressing for a creamy twist.

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

How to Prepare Smoked Salmon Salad

  1. Begin by boiling the rotini pasta according to the package instructions. Cooking times may vary, but typically, it takes around 7-9 minutes for the pasta to reach an al dente texture. Once cooked, drain the pasta and set it aside to cool completely. This step ensures that your pasta salad retains its perfect texture and doesn’t become soggy.

  2. While your pasta is cooling, let’s work on the star of the show – smoked salmon. Carefully remove the smoked salmon from its packaging and give it a good chop into smaller, bite-sized pieces. Smoked salmon is a fantastic source of Omega-3 fatty acids, making it a superb choice for a healthy lunch.

  3. Now, turn your attention to the artichoke hearts. Drain these tender delights from the can and cut them into quarters. Artichoke hearts not only bring a unique flavor to the salad but are also packed with fiber, antioxidants, and essential vitamins.

  4. In a small ramekin, prepare the zesty Lemon Vinaigrette by whisking together olive oil, lemon juice, honey, and a pinch of salt. This dressing not only adds a burst of flavor but also provides healthy fats and vitamins.

  5. In a spacious mixing bowl, combine the smoked salmon, cooled pasta, diced roma tomato, artichoke hearts, and a generous helping of fresh arugula salad. This combination creates a delightful balance of textures and flavors, making it an ideal choice for a power-packed lunch.

  6. Pour the Lemon Vinaigrette over your salad ingredients. Toss everything together gently, ensuring that the dressing coats each element evenly. The combination of smoked salmon and lemony dressing adds a refreshing and vibrant touch to your meal.

Reference the recipe card below for detailed instructions.

glass meal prep containers with rotini pasta, smoked salmon, artichoke hearts, and arugula

Leftover Ingredient Tips

By creatively repurposing leftover ingredients, you can reduce food waste and enjoy a variety of meals throughout the week. This not only saves money but also adds diversity to your diet. Here are some tips for using up any leftover ingredients from the Artichoke and Smoked Salmon Pasta Salad recipe:

  • Dried Rotini Pasta: Use any remaining pasta to create another pasta salad with different ingredients, like cherry tomatoes, olives, and feta cheese. Incorporate pasta into a stir-fry dish for added texture and substance.

  • Artichoke Hearts: Create a delicious artichoke dip by blending the artichoke hearts with cream cheese, Parmesan, and seasonings. Serve with crackers or fresh veggies. Use artichoke hearts as a pizza topping along with spinach, feta, and olives.

  • Arugula Salad: Add a handful of arugula to your morning smoothie for a nutrient boost. Use arugula as a fresh and peppery addition to sandwiches, wraps, or burgers.

  • Lemon Vinaigrette: Continue to use the lemon vinaigrette for other salads or as a marinade for grilled chicken or fish. Drizzle the vinaigrette over roasted vegetables to enhance their flavor.

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

round plate with rotini pasta, smoked salmon, artichoke hearts, and arugula

Artichoke and Smoked Salmon Pasta

Elevate your lunch with our Artichoke and Smoked Salmon Pasta Salad – a nutritious, zesty, and delicious meal prep idea.
No ratings yet
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Prep Time 5 minutes
Cook Time 10 minutes
Course lunch, Salad
Cuisine American
Servings 2
Calories 480 kcal

Equipment

  • knife
  • cutting board
  • boiling pot
  • mixing bowl

Ingredients
  

Salad Ingredients

  • 8 ounces smoked salmon
  • 1 cup dried rotini pasta
  • 1 small roma tomato (diced)
  • 1 cup artichoke hearts (canned and drained)
  • 4 cups arugula salad

Lemon Vinaigrette

  • 2 tablespoon olive oil
  • 2 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/4 teaspoon salt

Instructions
 

  • Boil the pasta according to the packaged instructions. Once the pasta is cooked, drain it and let it cool.
  • Meanwhile, remove the smoked salmon from the packaging and chop it up into smaller pieces. Drain the artichokes from the can and cut the artichokes into quarters.
  • In a small ramekin, mix together the salad viniagrette.
  • In a mixing bowl, add the salmon, pasta, diced tomato, artichoke hearts, and arugula salad. Pour in the dressing and toss the ingredients.

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: 480kcalCarbohydrates: 45gProtein: 28gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gCholesterol: 26mgSodium: 2171mgPotassium: 508mgFiber: 6gSugar: 13gVitamin A: 1307IUVitamin C: 16mgCalcium: 88mgIron: 2mg

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Frequently Asked Questions

Can I use fresh salmon instead of smoked salmon?

Absolutely, you can use fresh salmon if you prefer. Simply grill, bake, or pan-sear the salmon until it’s cooked to your liking, then flake it and use it in the recipe.

Can I freeze this pasta salad for future use?

It’s not recommended to freeze this salad because freezing can affect the texture of the ingredients, particularly the arugula and tomatoes. Fresh salads are best enjoyed within a few days of preparation.

How can I make this recipe more low-carb?

To reduce the carb content, use a lower-carb pasta or swap the pasta for spiralized zucchini (zoodles) or cauliflower rice.

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Linguine With Clams

glass meal prep container with linguine pasta and clams

Looking for a budget-friendly weekly dinner option that’s both a wallet-saver and a taste sensation? Your search ends here! Our Linguine Pasta with Clams recipe is the perfect solution, combining affordability with mouthwatering flavor. In just 30 minutes, you can whip up a delicious meal that rivals your favorite takeout without breaking the bank. Whether you’re planning your weekly meal prep or simply craving a quick, restaurant-quality dish for a busy weeknight, this pasta meal prep recipe checks all the boxes.

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Calories: 690kcal | Carbohydrates: 55g | Protein: 56g | Fat: 26g | Saturated Fat: 11g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.5g | Cholesterol: 39mg | Sodium: 2631mg | Potassium: 1287mg | Fiber: 3g | Sugar: 3g | Vitamin A: 577IU | Vitamin C: 5mg | Calcium: 339mg | Iron: 6mg
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round plate with linguini pasta and clams

Why You’ll Enjoy This Pasta Meal Prep

  • Quick and Easy Preparation: This dish can be prepared in under 30 minutes, making it a speedy option for those hectic weeknights. It’s as fast as ordering takeout, but you get to enjoy a homemade meal with fresher, higher-quality ingredients.

  • Budget-Friendly: Compared to dining out or ordering takeout, preparing this linguine pasta with clams at home is a cost-effective choice. You can buy ingredients in bulk, and you’ll have leftovers for multiple meals, saving you money in the long run.

  • Restaurant-Quality Flavor: The combination of clams, aromatic onions and garlic, buttery richness, and zesty lemon juice creates a restaurant-quality flavor profile. You can savor gourmet taste in the comfort of your own home without the restaurant price tag.

  • Versatile Ingredient Swaps: This recipe is highly adaptable. You can swap out ingredients based on what you have in your pantry or your personal preferences. Whether it’s using different types of pasta, protein options, or cheese varieties, you have the freedom to make it your own.

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Simple Ingredients You’ll Need

  • Frozen Clams: When buying frozen clams, look for reputable brands and ensure the packaging is intact. Check the “use by” or “best before” date. Opt for sustainably sourced clams if possible. If fresh clams are available and you have time, you can use them instead, just remember to clean them thoroughly and discard any that remain open after tapping them. Ingredient Swaps: If you can’t find frozen clams or prefer a different seafood option, you can use cooked shrimp, mussels, or even diced, cooked chicken or tofu for a protein variation.

  • Dry Linguine Pasta: Choose high-quality pasta for the best taste and texture. Whole wheat linguine is a healthy alternative that adds more fiber to your meal. Ingredient Swaps: If you’re looking for a gluten-free alternative, you can use gluten-free pasta like rice or corn-based linguine. Whole wheat pasta is a healthy option too.

  • Green Onions: Select green onions with vibrant green tops and firm white bottoms. Avoid wilted or slimy ones. Store them in the refrigerator with a damp paper towel wrapped around the roots to keep them fresh longer. Ingredient Swaps: If you’re out of green onions, substitute them with chives, shallots, or regular onions, adjusting the quantity to your taste.

  • Red Onions: Look for red onions with shiny, unblemished skin. They should feel heavy for their size, which indicates freshness. Store them in a cool, dark place.Ingredient Swaps: Yellow or white onions can be used instead of red onions. Red onions are milder, so adjust the quantity accordingly.

  • Garlic: Opt for plump garlic bulbs with unbroken skin. Avoid any with green sprouts unless you want a milder flavor. Store garlic in a cool, dry place, not in the fridge.

  • Roma Tomato: Choose ripe, firm, and unblemished Roma tomatoes. If they are out of season, you can use canned diced tomatoes, which work just as well and are readily available year-round.

  • Shredded Parmesan Cheese: Buy a block of Parmesan cheese and grate it yourself for the best flavor. Pre-shredded cheese often contains anti-caking agents, which can affect the texture of your sauce. Ingredient Swaps: Pecorino Romano, Asiago, or a blend of these cheeses can be used as substitutes for Parmesan cheese.

  • Butter: Opt for unsalted butter to have more control over the saltiness of your dish. Ingredient Swaps: Olive oil or a dairy-free butter substitute can be great options.

  • Lemon: Look for plump, heavy lemons with smooth skin. Roll the lemon between your hand and a countertop to release more juice. Ingredient Swaps: If you don’t have fresh lemons, bottled lemon juice can be a convenient substitute.

glass meal prep container with linguine pasta and clams

Easy Steps to Meal Prep This Pasta Recipe

1. First things first, we need to cook our linguine pasta according to the package instructions. Remember to salt the water for added flavor. Once your pasta is perfectly al dente, drain it and set aside.

2. Heat up a pan over medium-high heat and add the olive oil. When it shimmers, toss in the green onions, red onions, and garlic. Sauté these aromatic ingredients until they become soft and fragrant. The scent will make your kitchen feel like an Italian paradise!

3. Add your frozen clams to the pan and let the magic happen. As they cook, they’ll start to steam and open up, releasing their mouthwatering aroma. This should take about 3 to 5 minutes. Keep an eye on those little treasures.

4. Take your cooked linguine and add it to the pan. Along with it, pour in that 1/4 cup of pasta water – this liquid gold will help create a silky, luxurious sauce. Stir everything together, letting the pasta soak up the flavors of the sea.

5. Here’s where the real magic happens. Drop in the butter and shower that Parmesan cheese over the linguine and clams. Stir it all together until you’ve got a creamy, cheesy sauce coating every last noodle. The buttery richness and the salty Parmesan will elevate the dish to the next level of deliciousness.

6. Before we wrap up, give your linguine pasta with clams a burst of freshness. Squeeze the juice of a lemon over the top. This brightens the flavors and adds a zesty kick, balancing out the richness of the dish.

Reference the recipe card below for detailed instructions.

glass meal prep container with linguine pasta and clams

Pasta Meal Prep Tips

  • Storage Tips:  If you have leftover linguine pasta with clams, allow it to cool to room temperature before storing it. Transfer it to an airtight container and store it in the refrigerator. Consume within 2-3 days to maintain the best quality.

  • Reheating Tips: Reheating in the microwave is the quickest option. Place your portion in a microwave-safe dish and cover it with a microwave-safe lid or microwave-safe plastic wrap with a small vent for steam. Reheat in 30-second intervals, stirring in between, until it’s heated through. Be careful not to overheat, as this can make the pasta rubbery.

  • Add Fresh Ingredients: To revitalize the flavors, consider adding a drizzle of olive oil, a sprinkle of fresh Parmesan, and a squeeze of lemon after reheating. This can help bring back some of the original freshness.

glass meal prep container with linguine pasta and clams

linguini clams

Linguine with Clams

No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 690 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 12 oz frozen clams
  • 4 oz dry linguine pasta
  • 1/4 cup green onions (chopped)
  • 1/4 cup red onions
  • 2 cloves garlic (minced)
  • 1 each roma tomato (diced)
  • 1/4 cup shredded parmesan cheese
  • 2 tbsp butter
  • 1 each lemon
  • 1 tbsp olive oil
  • 1/4 tsp salt

Instructions
 

  • Boil the pasta according to the packaged instructions
  • Add oil to a pan on medium-high heat and saute the green onions, red onions, and garlic until they soften
  • Next, add the frozen clams and cook until they steam and open (should take about 3 to 5 minutes)
  • Then, add the cooked linguine and 1/4 cup of pasta water to the pan
  • Add the butter and parmesan cheese to the pan and mix it all together
  • At the end squeeze lemon juice over the pasta

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: 690kcalCarbohydrates: 55gProtein: 56gFat: 26gSaturated Fat: 11gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.5gCholesterol: 39mgSodium: 2631mgPotassium: 1287mgFiber: 3gSugar: 3gVitamin A: 577IUVitamin C: 5mgCalcium: 339mgIron: 6mg

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Frequently Asked Questions

Can I make this recipe without dairy (butter and cheese)?

Yes, if you prefer a dairy-free version, you can use a dairy-free butter substitute and skip the cheese. The dish will still be delicious and creamy.

Can I use different seafood with this recipe?

Absolutely! While clams are the traditional choice, you can use other seafood like shrimp, mussels, or even chunks of white fish. Adjust the cooking time accordingly, as different seafood may require varying cooking times.

Can I freeze this dish for later?

It’s best not to freeze the prepared dish because the texture of the clams and pasta may change upon thawing and reheating. It’s recommended to store leftovers in the refrigerator and consume them within 2-3 days.

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Pan-Fried Cod with Roasted Kale and Potato Wedges

Round white plate with pan-fried fish, baked potato wedges and green kale

Our Easy Pan-Fried Cod with Roasted Potato Wedges and Kale Chips recipe is the perfect solution for those seeking “healthy meal prep” options that won’t break the bank. Say goodbye to the guilt of traditional “fish and chips” and hello to a cost-effective, home-cooked delight. With this fish recipe, we’ll show you how to achieve crispy perfection without deep-frying, ensuring a meal that’s as delightful for your taste buds as it is for your wallet. So, if you’re on the hunt for “easy dinner ideas” that prioritize your health and savings, let’s dive right in!

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Why You’ll Enjoy This Fish Recipe

  • One of the top reasons to love this dish is that it skips the deep-frying process. Traditional fish and chips are often dunked into a vat of hot oil, which can add extra calories and unhealthy fats to your meal. Instead, we pan-fry the cod in a minimal amount of heart-healthy olive oil, preserving the delicious taste without the guilt.

  • This fish recipe is designed with busy schedules in mind. The components, such as the cod, potato wedges, and kale chips, can be prepared simultaneously in the oven and on the stovetop, minimizing active cooking time. Once prepped, you’ll have multiple servings ready to enjoy throughout the week, saving you valuable time on busy workdays.

  • Meal prepping can also contribute to significant cost savings, and this recipe is no exception. Buying ingredients like cod, russet potatoes, and kale in bulk is often more economical than dining out or ordering delivery. Plus, by preparing multiple portions at once, you’ll have a week’s worth of satisfying meals that won’t strain your budget, making it an ideal choice for busy individuals looking to save money without sacrificing taste or nutrition.

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Simple Ingredients for Fish and Chips

  • Cod, is a lean source of protein that’s bursting with nutrients. It’s low in fat and calories while being packed with essential vitamins and minerals, including vitamin B12, iodine, and selenium. Cod is also an excellent source of omega-3 fatty acids, which promote heart health and reduce inflammation, perfect for this fish recipe.

  • The Superfood Sidekick Kale takes the spotlight as our greens of choice, and for good reason. This leafy green is a nutrient powerhouse, rich in vitamins A, C, and K, as well as minerals like calcium and potassium. Kale is also loaded with antioxidants and fiber, making it a fantastic addition to your meal prep for its numerous health benefits.

  • Budget-Friendly Russet Potatoes Russet potatoes are the unsung heroes of this recipe. They provide a satisfying crunch without the need for deep frying. Plus, they’re a wallet-friendly option, allowing you to enjoy a hearty meal without breaking the bank. Potatoes are a great source of complex carbohydrates, fiber, and essential nutrients like vitamin C and potassium.

Round white plate with pan-fried fish, baked potato wedges and green kale

How to Prepare This Pan-Fried Cod Recipe

  1. Preheat your oven to 400°F (200°C). Start by peeling the russet potatoes and then slicing them into wedges. You can adjust the size of the wedges to your preference. In a large mixing bowl, sprinkle the potato wedges with your favorite seasonings. A pinch of salt, black pepper, and a dash of paprika work wonders. Toss the wedges to ensure even seasoning.

  2. Drizzle a generous amount of olive oil over the seasoned potato wedges. Again, toss them well to ensure they are evenly coated with the oil and seasonings. Place the seasoned potato wedges on a baking sheet, spreading them out in a single layer to ensure they cook evenly. Bake the potato wedges in the preheated oven for 20-25 minutes or until they become crispy and turn a beautiful golden brown.

  3. After you’ve cooked the potato wedges, lower the oven temperature to 275°F (135°C). While the oven is cooling down, prepare the kale chips. Remove the stems from the kale leaves and tear the leaves into bite-sized pieces.

  4. In a bowl, coat the torn kale leaves with a drizzle of olive oil. Massage the oil into the leaves to ensure they are lightly coated. Sprinkle the kale leaves with your choice of seasonings. A touch of salt and perhaps some garlic powder or nutritional yeast can add extra flavor.

  5. Place the seasoned kale leaves on a baking sheet in a single layer. Bake the kale in the oven at the lower temperature for about 10-15 minutes, or until they turn crispy. Keep an eye on them to avoid overcooking; kale chips can burn quickly.

  6. In a shallow bowl, mix together cornstarch and your preferred seasonings. This will be used to coat the cod fillets, providing a delicious crispy texture. Take each cod fillet and dredge it in the seasoned cornstarch mixture, making sure to coat the fish evenly on all sides.

  7. Heat a sauté pan over medium-high heat and add a drizzle of cooking oil. Make sure the pan is hot before adding the cod fillets. Carefully place the coated cod fillets into the hot pan. Pan-fry each side for about 5 to 6 minutes, or until the fish is fully cooked and turns crispy and golden brown.

  8. Once the cod fillets are cooked, remove them from the pan and let them drain briefly on a paper towel-lined plate to remove any excess oil.

Reference the recipe card below for detailed instructions.

Square glass meal prep containers with pan-fried fish, baked potato wedges and green kale

Meal Prep Tips

  • Storage Tips: Store cooked cod in an airtight container in the refrigerator for up to 2-3 days. Leftover potato wedges and kale can be stored in an airtight container in the refrigerator for up to 3-4 days.

  • Reheating Tips: To maintain its crispy texture, reheat cod in the oven at 350°F (175°C) for about 10-12 minutes, or until it’s warmed through. You can also use an air fryer for a quick reheating, which will help preserve its crispiness.Reheat potato wedges in the oven at 350°F (175°C) for 5-10 minutes, or until they’re hot and crispy again. Using an oven or toaster oven is preferable to maintain their crunch. Kale Chips can briefly be reheated in the oven at a low temperature (around 200°F or 95°C) for a few minutes. Be careful not to overheat, as they can burn quickly. You can also heat all the ingredients in the microwave, but they may not be as crispy.

  • Ingredient Swaps: If you prefer a different type of fish, such as haddock, tilapia, or salmon, feel free to substitute it for cod. Just adjust the cooking time as needed based on the thickness of the fillets. While kale is a nutrient-packed option, you can also use other leafy greens like spinach or Swiss chard if you’re not a fan of kale. If you’d like a lower-carb option, consider swapping russet potatoes for rutabaga or even parsnips for a different flavor profile. Get creative with your seasoning blends! Experiment with herbs, spices, or citrus zest to customize the flavors to your liking in this fish recipe.

Square glass meal prep containers with pan-fried fish, baked potato wedges and green kale

Round white plate with pan-fried fish, baked potato wedges and green kale

Pan-Fried Cod with Kale Chips and Potato Wedges

Pan-fried cod paired with crispy potato wedges and kale chips, a healthy and budget-friendly twist on classic fish and chips
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • saute pan

Ingredients
  

Fish

  • 12 oz cod
  • 2 tablespoon cornstarch
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Kale Chips

  • 3 cups kale
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Potato Wedges

  • 1 small russet potato
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablesoon olive oil

Instructions
 

Potato Wedges

  • Preheat the oven to 400F. Peel and slice the potato into wedges. Sprinkle them with the seasonings and coat them with olive oil. Bake them in the oven for 20-25 minutes until they are crispy and golden brown.

Kale Chips

  • After the potato wedges have cooked, lower the oven temperature to 275F. Coat the kale with olive oil and sprinkle them with the seasonings. Bake the kale in the oven for 10-15 minutes until they are crispy.

Fish

  • Mix together the cornstarch and the seasonings. Dredge the cod with the seasoned cornstarch and make sure it is fully coated. Add oil to a saute pan on medium high heat.
  • Pan fry the cod on each side for about 5 to 6 minutes until the fish is fully cooked and it turns crispy and golden brown.

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Frequently Asked Questions

Can I use frozen cod fillets for this recipe?

Yes, you can use frozen cod fillets. Just make sure to thaw them in the refrigerator before starting the recipe.

How can I reduce the oil used in pan-frying the cod?

Use a non-stick pan and a cooking spray to minimize the amount of oil needed for pan-frying.

How can I make the kale chips extra crispy?

Ensure the kale leaves are dry before seasoning and baking. Excess moisture can make them less crispy. You can also try baking them on a wire rack to allow for better airflow.

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Pesto Shrimp Mini Pizza Sandwiches

round plate with english muffins topped with chopped shrimp, red onions, and cherry tomatoes with spring mix salad

Pesto Shrimp Mini Pizzas are a meal prep masterpiece that’s not only incredibly tasty but also budget-friendly and super convenient for all you busy individuals out there. These easy shrimp mini pizzas are the perfect solution for those days when you need a quick and satisfying meal without breaking the bank. Whip up a batch and enjoy these scrumptious delights any time you like! Happy meal prepping!

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round plate with english muffins topped with chopped shrimp, red onions, and cherry tomatoes with spring mix salad

Why Make These

  • These mini pizzas provide a balanced mix of macronutrients and essential nutrients, making them a smart choice for weight-conscious individuals. 

  • One of the biggest challenges in maintaining a healthy weight is controlling portion sizes. These mini pizzas come in built-in portions, making it easier to manage your calorie intake. Plus, the visual appeal of these bite-sized beauties helps satisfy your hunger.

  • Healthy eating doesn’t mean sacrificing flavor. The combination of the zesty basil pesto, succulent shrimp, and crisp vegetables creates a burst of taste that will keep your taste buds happy. This can help prevent cravings for less nutritious, high-calorie options.

  • The key to maintaining a healthy weight is to find meals that you genuinely enjoy and can sustain over the long term. Pesto Shrimp Mini Pizzas offer a delicious alternative to restrictive diets, helping you stay on track without feeling deprived.

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Basic Ingredients You’ll Need

  • Pre-cooked Shrimp (Peeled and Deveined): Start with pre-cooked shrimp, which you can easily find in the frozen section of your local grocery store. Be sure to defrost them according to the packaging instructions and then chop them up into bite-sized pieces. These little seafood gems are not only delicious but also packed with protein.

  • English Muffins: Our crispy, crunchy base is none other than the humble English muffin. They’re not only budget-friendly but also provide a perfect canvas for all our toppings.

  • Basil Pesto Sauce: This vibrant green sauce adds a burst of flavor to our pizzas. Its rich, herby notes complement the shrimp beautifully.

  • Cherry Tomatoes: These tiny bursts of sweetness will balance out the flavors and provide a juicy, fresh contrast.

  • Diced Red Onions: The onions add a delightful crunch and a hint of zing to every bite.

  • Spring Mix: For that refreshing touch, we’re using spring mix as a side salad. It’s a great way to get your greens in while enjoying your pizza.

  • Salad Vinaigrette: To dress our spring mix, whip up a simple salad vinaigrette using olive oil, vinegar,

round plate with english muffins topped with chopped shrimp, red onions, and cherry tomatoes with spring mix salad

How to Make These Mini Shrimp Pizza Sandwiches

  1. Start by defrosting the pre-cooked shrimp following the packaging instructions.Once they’re ready, chop the shrimp into bite-sized pieces. They’ll be the star topping on our pizzas!

  2. Slice the English muffins in half and lay them out on a plate. Evenly spread the basil pesto sauce on each side of the muffin halves. This is where the magic begins!

  3. Sprinkle the chopped shrimp, sliced cherry tomatoes, and diced red onions on top of the pesto-covered muffin halves. The colors and textures are just fabulous!

  4. In a separate bowl, prepare your spring mix. Mix together your salad vinaigrette ingredients (olive oil, vinegar, lemon juice, salt, and pepper) in a small bowl. Drizzle it over the spring mix and toss well.

  5. Plate up your Pesto Shrimp Mini Pizzas alongside the fresh spring mix salad. Drizzle some more vinaigrette on the salad for that extra zing.

Reference the recipe card below for detailed instructions.

glass meal prep containers with english muffins topped with chopped shrimp, red onions, and cherry tomatoes with spring mix salad

Meal Prep Tips

  • To store these mini pizzas, place them in an airtight container in the refrigerator for up to 3-4 days. The salad should be stored separately to keep it fresh.

  • If. you want to eat these warm, simply pop them in the toaster oven at 350°F (175°C) for about 3 to 5 minutes or until they’re heated through. This will keep the muffins nice and crispy.

  • Feel free to get creative with ingredient swaps. You can use whole wheat English muffins for a healthier twist or add some mozzarella cheese if you’re feeling cheesy!

glass meal prep containers with english muffins topped with chopped shrimp, red onions, and cherry tomatoes with spring mix salad

Shrimp mini pizzas

Pesto Shrimp Mini Pizzas

Enjoy a guilt-free delight with Pesto Shrimp Mini Pizzas: bite-sized, protein-packed perfection for busy, health-conscious individuals.
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Prep Time 10 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls

Ingredients
  

  • 6 oz pre-cooked shrimp (peeled and deveined)
  • 2 each english muffins
  • 4 tsp basil pesto sauce
  • 1/4 cup cherry tomatoes (sliced
  • 2 tsp red onions (sliced)
  • 4 cups spring mix salad

Lemon Dressing

  • 2 tbsp apple cider vinegar
  • 1 tbsp honey
  • 1/4 tbsp dried oregano
  • 4 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions
 

  • Defrost the pre-cooked shrimp according to the packaging instructions. Then chop it up into bite size pieces
  • Slice the english muffins in half and evely spread the pesto sauce on each side
  • Add the chopped shrimp, sliced tomatoes, and diced red onions on top
  • Next, prepare the salad dressing in a bowl and mix well until well blended
  • Serve the mini pizzas spring mix and drizzle with the lemon vinaigrette

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Frequently Asked Questions

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

Absolutely! Just ensure they are cooked thoroughly before adding them to the pizzas.

Is this recipe suitable for a low-carb diet?

To make it low-carb, you can use cauliflower crusts or a similar

What can I use as a substitute for basil pesto sauce?

If you’re not a fan of basil pesto, try using a tomato-based sauce or a creamy garlic sauce for a different flavor profile.

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Oven Roasted Honey Soy Glazed Salmon with Bok Choy and Butternut Squash

plate with salmon, bok choy, and diced butternut squash

This Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash paired with Baked Salmon will be your meal prep go-to. It is a meal prep marvel that’s not only a treat for your taste buds but also a smart choice for your health, wallet, and schedule. With a burst of flavors and the delight of convenience, enjoy meal prepping this dish for your busy workweek.

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plate with salmon, bok choy, and diced butternut squash

Why This Recipe is Great for Meal Prep

This meal is a powerhouse of nutrients. The Baked Salmon brings a dose of heart-healthy omega-3 fatty acids, while the Bok Choy and Butternut Squash provide vitamins, minerals, and dietary fiber galore. It’s a guilt-free indulgence that’ll give you a health boost and have you feeling vibrant and alive.

Eating healthy doesn’t mean breaking the bank. Salmon might seem fancy, but purchasing frozen fillets can be a cost-effective way to get those omega-3s. Also, bok choy and butternut squash are quite affordable and not to mention nutritious sides.

With our busy lives, convenience is key. Prepare a batch of this dish, and you’ll have meals ready to go all week long. No more last-minute food choices that leave you feeling unsatisfied and guilty. Plus, the flavors meld together beautifully as they sit, making leftovers even tastier.

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To Prepare This Salmon Recipe You’ll Need

  • Baked Salmon Fillets: The star of the show, these salmon fillets are the epitome of tender, flaky goodness. When properly marinated and baked, they become a succulent delight that’s rich in omega-3 fatty acids, promoting heart health and overall well-being.

  • Soy Sauce: A savory and slightly salty sauce derived from soybeans, soy sauce adds depth of flavor and a hint of umami to the salmon. It’s a key component of the marinade that brings out the dish’s Asian-inspired essence.

  • Honey: This natural sweetener not only balances the savory notes of soy sauce and garlic but also contributes to the gorgeous caramelization of the salmon during baking. It imparts a subtle touch of sweetness that dances harmoniously with the other flavors.

  • Garlic: The aromatic powerhouse, garlic infuses the salmon with a pungent and earthy flavor profile. Minced and mixed into the marinade, it elevates the dish’s overall complexity and aromatic appeal.

  • Green Onions: These slender green onions, also known as scallions, bring a fresh and slightly sharp flavor to the marinade. Their vibrant color and mild onion essence provide a beautiful contrast to the other robust flavors.

  • Butternut Squash: This vibrant orange vegetable, once peeled, seeded, and diced, becomes a sweet and nutty delight when roasted. It’s a fantastic source of vitamins, minerals, and dietary fiber, adding a hearty and nutritious element to the dish.

  • Baby Bok Choy: These petite heads of bok choy offer a tender and slightly peppery bite. Sliced in half and well-rinsed, they bring a subtle bitterness and a vibrant green color to the ensemble.

  • Lemon Juice: The zesty and tangy juice of half a lemon adds a bright and refreshing element to the marinade. Its acidity not only balances the richness of the salmon but also helps tenderize the fillets.

  • Sesame Oil: This oil is a game-changer, infusing the salmon with a distinct nutty aroma and depth of flavor. Just a touch goes a long way in enhancing the overall Asian-inspired taste of the dish.

plate with salmon, bok choy, and diced butternut squash

Easy Recipe Steps to Make Oven Roasted Salmon

  1. In a bowl, create the marinade by whisking together soy sauce, honey, minced garlic, chopped green onions, sesame oil, half of the lemon juice, and a drizzle of olive oil. Season with salt and pepper. Let the flavors dance together.

  2. Rinse the baby bok choy halves thoroughly to ensure they’re dirt-free. No one wants extra crunch from the soil!

  3. Line a baking sheet with parchment paper. Lay down the marinated Baked Salmon fillets, bok choy halves, and diced butternut squash.

  4. Preheat your oven to 400°F (200°C). Place the baking sheet in the oven and let the ingredients roast to perfection for 10-15 minutes. The salmon should flake easily with a fork, and the veggies should be tender and slightly caramelized.

  5. Serve your Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash alongside the Baked Salmon. If you desire an extra tangy kick, squeeze the remaining lemon juice over the salmon and veggies, and garnish with fresh tomatoes.

Reference the recipe card below for detailed instructions.

plate with salmon, bok choy, and diced butternut squash

Meal Prep Tips

  • Storage: Once cooked, divide the dish into individual meal prep containers. Store them in the refrigerator for up to 3 days.

  • Reheating: To reheat, simply pop the container in the microwave or reheat in the oven at 350°F (175°C) until warmed through.

  • Ingredient Swaps: Feeling adventurous? Swap out the salmon for chicken, pork, or even tofu for a plant-based twist. Customize the marinade with your favorite herbs and spices.

plate with salmon, bok choy, and diced butternut squash

salmon and bok choy

Oven Roasted Honey Soy Glazed Salmon with Bok Choy and Butternut Squash

Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash with Baked Salmon is a dish with carefully chosen ingredients that come together to create a symphony of flavors and textures that are visually stunning and delightfully delicious.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Salmon

  • 12 oz salmon
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tbsp garlic (minced)
  • 2 tbsp green onions (chopped)
  • 1 tbsp sesame oil
  • 1/4 tsp pepper
  • 1 each lemon
  • 1 tbsp olive oil

Veggies

  • 2 cups butternut squash (diced)
  • 2 stalks baby bok choy
  • 1/2 cup cherry tomatoes (sliced)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

Salmon

  • Pre-heat oven to 400F
  • Make the marinade by mixing together the soy sauce, honey, garlic, green onions, sesame oil, half of the lemon juice, and seasonings
  • Slice the baby bok choy in half and rinse well and remove the soil
  • Place the salmon, bok choy, and butternut squash on a sheet pan lined with parchment paper
  • Drizzle the marinade on top of the salmon and veggies
  • Bake everything in the oven for 10-15 minutes
  • Serve the salmon with fresh tomatoes and juice of the lemon if desired

Video

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Frequently Asked Questions

Can I use frozen salmon fillets for this recipe?

Absolutely! Using frozen salmon fillets can be a cost-effective and convenient option. Just make sure to thaw them properly in the refrigerator before marinating and cooking.

Can I use other types of fish for this recipe?

Absolutely! While salmon is the star of this recipe, you can experiment with other fish like trout, cod, or tilapia. Adjust the cooking time based on the thickness of the fillets.

Can I use a different type of squash instead of butternut squash?

Absolutely! Acorn squash, delicata squash, or even sweet potatoes can be great alternatives to butternut squash. Just make sure to adjust the coo

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Chili Rubbed Cod with Grapefruit Slaw

rectangular wooden plate with chile rubbed cod and grapefruit coleslaw

Chili-Rubbed Cod with Grapefruit Slaw—a meal prep fish recipe masterpiece that’s bursting with flavors, textures, and the kind of pizzazz that’ll make your colleagues ask where you ordered that “fancy takeout” from. Get prepping and get ready to indulge in a lunch that’s as exciting as it is satisfying! Its vibrant flair is bound to intrigue your coworkers into inquiring about the source of your “gourmet takeout.” Begin your preparation and anticipate a lunch that promises both excitement and gratification!

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rectangular wooden plate with fish recipe of chile rubbed cod and grapefruit coleslaw

Why You’ll Enjoy this Recipe

  • One of the key advantages of meal prepping this fish recipe is that the flavors develop and intensify as the components marinate together. The cod’s seasoning melds beautifully, becoming more vibrant and well-rounded. The grapefruit vinaigrette seeps into the cabbage, infusing it with zesty goodness. When you finally enjoy your prepped meal, you’re treated to a symphony of tastes that’s akin to a restaurant-quality dish. Unlike some takeout that can lose its appeal upon reheating, this dish becomes more exquisite as the days go by.

  • The thoughtful combination of the crispy chili-rubbed cod and the refreshing grapefruit slaw ensures that you’re not just enjoying a burst of flavors but also a delightful dance of textures. When you meal prep, the cod’s crispy exterior is preserved by reheating it in the oven, offering that satisfying crunch that can rival any takeout meal. The slaw retains its crispness and juiciness, thanks to being dressed with the vinaigrette just before serving. Unlike soggy takeout, where textures often suffer upon reheating, this dish maintains its delightful contrast between the crispy fish and the crunchy slaw.

  • While we all love indulging in takeout occasionally, it often comes with hidden fats, excessive sodium, and unknown additives. On the other hand, this meal prep masterpiece empowers you to control the quality of ingredients, ensuring that you’re nourishing your body with wholesome components. You get the satisfaction of a takeout experience without compromising on health. Plus, you can adjust the seasonings, use heart-healthy olive oil, and choose lean fish to align with your dietary preferences. It’s a win-win situation where you’re treating yourself to a culinary delight that’s as good for your body as it is for your taste buds.

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Simple Ingredients for Chile Rubbed Cod and Grapefruit Slaw

  • Cod Filets: We’re turning these fish filets into crispy, flavorful bites of perfection by seasoning them with a blend of chili powder, paprika, garlic powder, and a pinch of salt. But that’s not all!

  • Cornstarch: To achieve that coveted crunch, we’re giving them a gentle dusting of cornstarch, creating a delicate and crispy coating that’s truly irresistible.

  • Grapefruit and Shredded Cabbage: This zesty slaw side dish is a vibrant blend of green and red cabbage, brought to life with the sweet and tangy allure of grapefruit slices. It’s like a party for your taste buds!

  • Vinaigrette: And to tie everything together, we’re whipping up a Grapefruit Vinaigrette that’s a symphony of flavors—grapefruit juice, apple cider vinegar, a drizzle of olive oil, a pinch of salt, and just a touch of honey for that perfect balance.

rectangular wooden plate with fish recipe of chile rubbed cod and grapefruit coleslaw

How to Prepare this Cod Recipe

  1. Season those cod filets with your chili powder, paprika, garlic powder, and salt. Let those flavors mingle and dance.

  2. Spread a generous layer of cornstarch on a plate and coat your fish filets on both sides. Gently shake off the excess, like saying goodbye to unnecessary calories.

  3. Heat up a pan with a touch of oil over medium-high heat. Once it’s sizzling hot, lay your seasoned fish down and let them sizzle for about 4 to 5 minutes on each side, until they’re gloriously crispy, golden brown, and cooked to perfection.

  4. In a small bowl, mix together the ingredients for that delightful Grapefruit Vinaigrette.

  5. In another bowl, toss together the cabbage and those juicy grapefruit segments. Drizzle that amazing vinaigrette all over and give it a good mix.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with fish recipe of chile rubbed cod and grapefruit coleslaw

Meal Prep Tips for Cod and Coleslaw

  • Storage Tips: You’re in luck! This fish recipe is an excellent candidate for meal prep. Simply store the crispy cod and the refreshing slaw in separate airtight containers in the refrigerator.

  • Reheating Tips: When you’re ready to enjoy, pop the cod in the oven at 350°F (175°C) for about 8-10 minutes until it’s heated through and as crispy as the day you made it. As for the slaw, it’s best enjoyed fresh, so remember to add that right before you dive in.

  • Ingredient Swaps: Feel like getting creative? You can switch up the type of fish—try snapper, haddock, or even salmon for a different flavor experience. Not a fan of grapefruit? No worries! Swap it out for oranges or even mandarins. And if you’re looking for a touch of heat, throw in some finely chopped jalapeños into that slaw for a fiery kick.

Glass meal prep containers with fish recipe of chile rubbed cod and grapefruit coleslaw

wooden plate with golden brown pan-fried cod filet and grapefruit cabbage slaw.

Chili Rubbed Cod with Grapefruit Slaw

Say hello to Chili-Rubbed Cod with Grapefruit Slaw—a lunchtime masterpiece that's as tasty as a gourmet takeout treat!
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • saute pan
  • spatula
  • mixing bowl

Ingredients
  

Fish and Seasonings

  • 12 oz cod
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup corn starch

Grapefruit Coleslaw

  • 1 cup green cabbage (shredded)
  • 1 cup red cabbage (shredded
  • 1 grapefruit (peeled and segmented, reserve 2 pieces for the vinaigrette)

Grapefruit vinaigrette

  • 2 tablespoons grapefruit (squeeze the juice out of 2 pieces of grapefruit segments)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder

Instructions
 

Fish

  • Season the cod filets with the seasonings. Place cornstarch on a plate and dredge the fish on both sides making sure it is completely covered with the corn starch. Shake off the excess.
  • Heat oil in a pan on medium-high heat and sear the cod filets on each side for about 4 to 5 minutes until the fish is fully cooked, crispy, and golden brown.

Coleslaw

  • Peel and segment the grapefruit. Set aside some pieces for the vinaigrette.
  • In a small bowl, squeeze in about 2 to 3 pieces of the grapefruit segments. Then, add the apple cider vinegar, olive oil, salt, and honey and mix together the vinaigrette.
  • In another bowl, combine the cabbage with the grapefruit segments and drizzle it with the vinaigrette. Enjoy this fresh side dish with the crispy fish.

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Frequently Asked Questions

Can I use a different type of fish for this recipe?

Absolutely! While cod works wonderfully for this dish, you can experiment with other white fish like snapper, haddock, or even tilapia. Each fish brings its own unique flavor to the table.

I’m not a fan of grapefruit. Can I use a different citrus fruit?

Of course! You can swap grapefruit with oranges, mandarins, or even tangerines for a different citrus twist that’ll still provide that sweet-tangy balance.

How do I prevent the cod from sticking to the pan while searing?

Make sure the pan is well-heated and the oil is shimmering before adding the fish. Also, avoid moving the fish around too much while it’s searing to prevent sticking.