Posted on Leave a comment

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 Tilapia

  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 Tilapia

  • 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 minutes
Cook Time 20 minutes
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

Similar Recipes

ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

salmon beet salad

Citrus Ginger Salmon Spinach Salad with Roasted Beets

You Might Also Like

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.

Posted on Leave a comment

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 minutes
Cook Time 15 minutes
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.

Similar Recipes

pine nut fish and spinach

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

cajun tilapia

Cajun Tilapia with Roasted Broccolini and Potatoes

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

You Might Also Like

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.

Posted on Leave a comment

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 Pan Shrimp 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 in this pan shrimp recipe, 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 minutes
Cook Time 15 minutes
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.

Similar Recipes

fish and creamed corn

Pan-Fried Tilapia with Creamed Corn

cajun tilapia

CajunTilapia with Roasted Broccolini and Potatoes

bean and corn taco

Black Bean and Corn Soft Tacos

You Might Also Like

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.

Posted on Leave a comment

Cajun Tilapia with Broccolini and Baby Potatoes

round white plate with cajun tilapia, broccolini, and baby potatoes

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 pan-fried tilapia for this recipe 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 minutes
Cook Time 20 minutes
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

Similar Recipes

rosemary chicken

Rosemary Baked Chicken and Potatoes

salmon beet salad

Citrus Ginger Salmon Salad with Roasted Beets

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

You Might Also Like

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.

Posted on Leave a comment

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 - healthy fish and chips on a plate.

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 version of healthy 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 - healthy fish and chips on a plate

How to Prepare This Healthy “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 - healthy fish and chips on a plate.

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 - healthy fish and chips.

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 minutes
Cook Time 20 minutes
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.

Similar Recipes

italian chicken

Italian Chicken with Green Beans and Almonds

meatloaf patties

Oven Baked Meatloaf Patties and Roasted Green Beans

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

You Might Also Like

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.

Posted on Leave a comment

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 air fryer 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 air fryer 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 air fryer 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 air fryer 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.
5 from 1 vote
Prep Time 10 minutes
Cook Time 15 minutes
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.

Similar Recipes

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

shrimp quinoa salad

Citrus Shrimp Quinoa and Spinach Salad

You Might Also Like

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.

Posted on Leave a comment

Citrus Ginger Salmon Salad with Roasted Beets

salmon beet salad

This Citrus Ginger Salmon and Beet Salad is so refreshing, tangy, and full of healthy ingredients that will help you power through your day.

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

Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

It’s always nice to have a nice, crisp salad during the warmer weather, but having one that is also easy on the eyes makes it more enjoyable to devour!

The PrepYoSelf Newsletter

To Make this Easy Citrus Ginger Salmon, You’ll Need

  • Salmon: This fish is a great source of protein and rich in healthy fats which can help promote weight loss
  • Baby Spinach: Spinach is a powerhouse of nutrients, however, you can use your choice of salad mix
  • Mandarin Oranges: We used this as a topping for our salads and in our homemade vinaigrette
  • Pecans: Instead of croutons, we opted for nuts for the crunchy texture in the salad. Pecans are also a good source of protein and healthy fat
  • Seasonings: For the salmon, we used garlic powder, ginger powder, and salt
  • Lemon: Adding this citrus component always helps brighten up a dish
  • Dijon Mustard: This ingredient helps bind the vinaigrette together
  • Honey: This helps sweeten the vinaigrette, but you can omit this if the mandarin oranges are sweet enough

Plate with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

How to Prepare Citrus Ginger Salmon Salad

  1. Preheat the oven to 400F.
  2. Prep the beets thoroughly to remove all the dirt. Save the leaves because you can actually saute them just like other greens such as spinach.
  3. Place the seasoned salmon and sliced beets on a sheet pan and coat them with olive oil. Bake in the oven until fully cooked.
  4. Meanwhile, blend together the vinaigrette.
  5. Serve the cooked salmon and beets on top of spinach and sprinkle it with mandarin oranges and nuts.
  6. Drizzle with the salad dressing to the preferred amount.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Meal Prep Tips for Citrus Ginger Salmon Salad

  • Air Fryer Tip: You can also cook the salmon and beets in an Air Fryer. Cook it at 400F for 7-9 minutes
  • To Store: Store in an airtight container in the refrigerator for up to 3 days. Don’t add the mandarin oranges and vinaigrette to the salad mix until you are ready to eat the meal, otherwise it will get too soggy

Glass meal prep containers with baked salmon on top of baby spinach salad with roasted beets, mandarin oranges, and nuts.

Salmon Beet Salad

Citrus Ginger Salmon Salad with Roasted Beets

5 from 1 vote
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • blender
  • sheet pan
  • oven

Ingredients
  

Salmon and seasonings

  • 12 oz salmon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 teaspoon olive oil
  • 2 red beets

Salad Mix

  • 4 cups baby spinach
  • 1 cup mandarin oranges (drained)
  • 1/4 cup pecans

Salad Dressing

  • 1/2 cup mandarin oranges
  • 1 lemon (juiced)
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Instructions
 

  • Preheat your oven to 400F. Remove the leaves from the beets and wash throughly. Peel them and slice them in half coin pieces.
  • Place the salmon and beets on a sheet pan and sprinkle with the seasonings. Coat with olive oil and bake for 12-15 minutes.
  • Meanwhile, prepare the salad dressing. Place the ingredients in a blender and blend until smooth.
  • When the salmon is finished cooking remove it from the oven and serve it on top of the baby spinach. Top it off with the roasted beets, mandarin oranges, and nuts. Drizzle with the salad dressing.

Similar Recipes

shrimp quinoa salad

Citrus Shrimp Quinoa and Spinach Salad

ginger salmon

Baked Orange Ginger Salmon with Snow Peas

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

You Might Also Like

Frequently Asked Questions

What are beets?

Beets are root vegetables that is recognizable for their dark red color. From juice to hummus and even dessert, they can add color, provide great antioxidants, and have great flavor.


What do beets taste like?

They have an earthly flavor with some sweetness. They are crunchy in texture when eaten raw, however, they taste buttery and soft when cooked.


What are the best uses of beets?

You can use beets in salads, soups, and juices. They can be roasted, sauteed, or blended in smoothies.

Posted on Leave a comment

Baked Shrimp with Panko Breaded Asparagus

shrimp and asparagus

Garlic lemon shrimp and crispy panko-crusted asparagus all baked together in one pan! This super easy baked shrimp recipe keeps the dishes to a minimum and the flavor clean and crisp.

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

Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Need a game plan for your midweek dinner after a long day of work? Then, you’ll want to try this quick and easy cooking method that will help you get dinner on the table in less than 30 minutes.

Sheet pan meals save time, make clean-up easier, and the oven does all the work. That’s why we love this Oven Baked Shrimp with Roasted Asparagus topped with crispy panko breadcrumbs.

The PrepYoSelf Newsletter

Easy Ingredients for this Baked Shrimp Recipe

  • Shrimp: Get shrimp that is already peeled and deveined
  • Asparagus: You can also swap this ingredient out with green beans or broccolini
  • Lemon: Lemon on seafood help to add bright flavors to the dish
  • Seasonings: We used chili red pepper flakes for a little bit of heat, paprika for smoky flavors, and garlic as an aromatic
  • Breadcrumb Mixture: This crunchy topping is the star of the show that adds a layer of crunch and flavor to the dish. This crispy and garlicky combination levels up the dish

Glass meal prep container with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Easy Steps to Make Sheet Pan Shrimp and Asparagus

  1. Pre-heat the oven to 400F.
  2. Place the shrimp and asparagus on a sheet pan and sprinkle them with seasonings. Coat with olive oil.
  3. In a small bowl, mix together the breadcrumb mixture and top off the asparagus with the bread crumbs.
  4. Bake everything in the oven for 10-12 minutes

Reference the recipe card below for detailed instructions.

Plate with baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

Meal Prep Tips for Sheet Pan Meals

  • Line the pan with foil or parchment paper to help with easy clean-up.
  • Avoid overcrowding the pan. This will help everything crisp up instead of steaming the food.
  • Pair proteins and vegetables that have similar cook times.

Glass meal prep containers with a baked shrimp recipe with asparagus topped with panko breadcrumbs and lemon slice.

shrimp and asparagus

Oven Baked Shrimp with Asparagus and Panko Breadcrumbs

Crispy, golden panko crusted asparagus paired with high-protein shrimp. An easy sheet pan meal for your busy work week.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 12 asparagus spears
  • 1 lemon (sliced)
  • 1/4 teaspoon red chili pepper flakes
  • 1/4 teaspoon paprika
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil

Bread crumb mixture

  • 1/2 cup panko bread crumbs
  • 1 tablespoon garlic (minced)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Be sure to trim the bottom ends of the asparagus (about 1-inch).
  • Place the shrimp and asparagus on a sheet pan and season with paprika, red chili pepper flakes, salt, and minced garlic. Drizzle with olive oil
  • In a small bowl mix together the bread crumbs, minced garlic, salt, and olive oil. Top off asparagus with the bread crumbs.
  • Bake everything in the oven for 12 minutes. After it cooks, squeeze lemon juice on top of the shrimp.

Similar Recipes

salmon beet salad

Citrus Ginger Salmon Salad with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

pine nut fish and spinach

Baked Pine Nut Crusted Tilapia with Sauteed Spinach

You Might Also Like

Frequently Asked Questions

What are panko breadcrumbs?

Panko is a Japanese style of breadcrumbs that are lighter, airier, crispier, and larger than regular breadcrumbs that give a bigger crunch to deep-fried foods.


Can I use panko and breadcrumbs interchangeably?

You can use them interchangeably, the only difference is your preference in how crunchy you prefer your coating on fried foods


Which is healthier panko or breadcrumbs?

Panko is lower in calories, sodium, and fat than regular breacrumbs.

Posted on

Meal Prep Salmon With Butternut Squash Noodles

This meal prep Baked Salmon with Parmesan Butternut Squash Noodles is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes.

Easy of Making: Easy

When it comes to eating healthy, it’s all about including a balance of proteins, veggies, smart carbs, and healthy fats. This meal delivers a powerhouse of nutrients that will help you meet your health goals.

Salmon is a great source of protein that will help you keep full longer. It is also rich in healthy fats such as Omega-3 Fatty acids which may promote weight loss and decrease belly fat. Salmon is also high in B Vitamins which is important in helping the food you eat into energy, creating and repairing DNA, and reducing inflammation that can lead to heart disease. It is also tasty, versatile, and widely available. 

This baked salmon is paired with a superfood medley of butternut squash spirals, cherry tomatoes, and arugula. Butternut squash is a low calorie, low carb, a sweet, and nutty ingredient that makes a great addition to many savory recipes and is packed with vitamins, minerals, fiber, and antioxidants. Antioxidants help prevent cellular damage and reduce inflammation which may reduce your risk of several chronic diseases. 

To add flavor and pack it with even more nutrients, we mixed it in with arugula that has a distinctive peppery flavor and a great source of calcium and folate. The addition of tart flavors from the cherry tomatoes pair well with the savory and nutty flavors of this recipe.

So not only is this recipe tasty, but it is also packed with nutrients to help you meet a healthy and balanced diet.

Meal Prep Tips for Baked Salmon with Parmesan Butternut Squash Noodles:

How to pick the right salmon:

There are several types of salmon, such as pink salmon, red salmon, and Atlantic salmon. Any of these types can taste delicious in the oven. 

You do however want to make sure you choose a filet with firm flesh when you are buying at the store. When you gently press the fillet with your finger, it should spring back. You also want to avoid any fish that are dark around the edges or brown/yellow discoloration. And be sure to smell the fish. It should smell like saltwater or the sea smell and not have a strong fishy smell.

Baking salmon delivers soft, juicy, and tender salmon on the inside with crispy edges. 

The key to evenly cooking the fish is to let it sit on the counter for a few minutes until it comes to room temperature, otherwise, other parts of the fish might overcook while the other parts are still raw.

How to use frozen salmon:

If you are using frozen fish, be sure to let it defrost in the refrigerator overnight and also allow it to come to room temperature before baking.

The great thing about salmon is that you don’t need a lot of seasonings to make it taste good. However, you don’t want to add salt too early, otherwise, it will draw out the moisture if left for an extended period of time. For best results, salt the salmon right before you place it in the oven to cook.

Fish cooks fairly quickly, however, cook time will vary depending on the thickness. The thickest part of the salmon should look opaque and the layers within the salmon should flake apart easily.

Baked Salmon with Parmesan Butternut Squash Noodles

This Baked Salmon with Parmesan Butternut Squash Noodles is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes.

No ratings yet

Prep Time 5 minutes
Cook Time 15 minutes

Course Main Course
Cuisine American, Italian

Servings 2

Ingredients

  

Salmon

  • 12 oz salmon
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp red chili pepper flakes
  • 1 tbsp olive oil

Squash Noodles

  • 10 oz butternut squash noodles
  • 1 cup cherry tomatoes
  • 2 cups arugula
  • 1 tsp minced garlic
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tbsp olive oil
  • 1/4 cup shredded parmesan cheese (optional)

Instructions

 

Pre-Cook (Mise En Place):

  • Gather your equipment: cutting board, knife, sheet pan, parchment paper, skillet, tongs
  • Pre-heat oven to 400F
  • Mince garlic, slice cherry tomatoes in half
  • Marinate the salmon with the seasonings and olive oil. Place on sheet pan lined with parchment paper

Cooking Method:

  • Place salmon in the oven and bake it for 10-15 minutes
  • Add olive oil to a skillet on medium high heat. Saute the garlic and butternut squash noodles for 3 to 5 minutes. Add seasonings and continue to stir until butternut squash is tender
  • Add fresh tomatoes and arugula
  • Top off the noodles with shredded parmesan cheese
  • Serve the salmon on top of the noodles. Eat and enjoy!

Video

If you love this recipe, check out these other recipes we know you’ll love too:

Posted on

How To Make Salmon Cakes In A Skillet

This crispy salmon cake recipe is a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients. 

Ease of Making: Easy

Growing up we used a lot of canned tuna, so using canned salmon in this recipe is a great switch. Eating salmon has been linked to anti-inflammatory properties, brain, heart, and bone health and due to its high protein content helps you stay feeling full longer.

And yes, canned salmon can be higher in sodium, however, pairing them with fresh veggies such as this corn and arugula salad can lighten it up and make it part of a healthy balanced meal.

Arugula has a distinctive peppery taste unlike other salad greens adding another flavor component. Adding other sweeter tasting veggies such as corn and red bell peppers can complement the flavors. Arugula is actually part of the cruciferous family such as Brussel sprouts and broccoli and is known to have high cancer-fighting agents. This high fiber salad option is low in sugar, calories, carbohydrates, and fats and has vital nutrients that help support the immune system. 

Meal Prep Tips for Pan-Fried Salmon Cakes recipe with Corn and Arugula Salad

One of my favorite things about cooking is the ability to be creative and take food and transform it by simply adding a few ingredients and changing the flavor profiles. Take this canned salmon, for example. Canned fish often has a really fishy profile, but making them into salmon cakes with other ingredients can definitely upgrade a simple can of salmon. 

First, be sure to drain the can before placing the salmon into a mixing bowl. Then you’ll want to add your choice of veggies. I like to use bright colored veggies such as red bell peppers, red onions, and green onions. 

Then, you will want to include some sort of binder such as breadcrumbs, mayonnaise, and dijon mustard to keep the patties packed together to keep it from crumbling when you pan fry them in the pan. Add your choice of seasonings and spices and mix it all together until it forms a paste-like texture.

You can use your hands to form the patties into balls and then flatten them in the pan, but a great tool to use is a small 2 oz ice cream scoop. I use this tool anytime I have to scoop and portion out for recipes. It saves time from having to roll it into a ball and it evenly portions out your serving sizes. 

Place the portioned out balls into the hot pan and use your spatula to flatten them out into patties. Have a plate lined with a paper towel to help drain the excess oil. Afterward, serve this salmon cake recipe on top of fresh greens with other veggies such as sweet corn.

Salmon Cakes With Corn and Arugula Salad

These crispy salmon patties are a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients.

No ratings yet

Prep Time 5 minutes
Cook Time 10 minutes

Course Appetizer, lunch, Main Course
Cuisine American

Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients

  

  • 12 oz canned salmon
  • 2 each large eggs
  • 1/4 cup red bell peppers (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup green onions (chopped)
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/4 tsp bay seasoning
  • 1 tbsp mayonnaise
  • 1 tsp dijon mustard
  • 1/4 cup breadcrumbs
  • 1 tbsp olive oil
  • 1 cup corn (frozen or canned)
  • 4 cups arugula salad
  • 4 tbsp choice of salad dressing recommend vinaigrette dressing

Instructions

 

  • Drain canned salmon and defrost the corn if frozen or drain the corn if canned
  • Place the canned salmon in a mixing bowl and crack two eggs. Mix well until eggs are incorporated
  • Next, add the peppers and onions and seasonings. Mix thoroughly
  • Then, add the mayo and dijon mustard and mix well
  • Finally, add the breadcrumbs and mix until the mixture forms a paste like texture
  • Add oil to a saute pan on medium to high heat. Using a 2 oz scoop (about 1/4 cup), scoop out even portions into the pan
  • Then, using a spatula, flatten the scooped salmon mixture into flat patties. Cook for 2 to 3 minutes until it is golden crispy. Flip it over to cook on the other side for about a minute until golden crispy.
  • Remove the patty from the pan and place it on a plate lined with a paper towel to drain the excess oil
  • Serve salmon cakes on top of a bed of arugula salad with corn. Add any additional fresh veggies to your preference and top it off with your choice of dressing. Eat and enjoy!

Video

If you love this recipe, check out these other recipes we know you’ll love too: