Category: Dinner

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Beef and String Beans Stir Fry

beef stir fry with green beans and red bell pepper

Are you new to meal prepping but eager to enjoy flavorful, healthy meals during the week? This Beef and String Bean Stir Fry is your perfect gateway recipe! Packed with vibrant veggies, tender beef, and a savory-sweet sauce, it’s a dish that’s just as good as takeout but healthier, easier, and more budget-friendly.

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Calories: 353kcal | Carbohydrates: 25g | Protein: 31g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 68mg | Sodium: 1826mg | Potassium: 872mg | Fiber: 5g | Sugar: 16g | Vitamin A: 2751IU | Vitamin C: 95mg | Calcium: 103mg | Iron: 4mg

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beef stir fry with green beans and red bell pepper
beef stir fry with green beans and red bell pepper

Beef and String Beans Stir Fry

This quick and easy Beef and String Beans Stir Fry combines tender beef, crisp veggies, and a flavorful homemade sauce for a healthy, beginner-friendly meal perfect for meal prep.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course, main dish
Cuisine Asian
Servings 2
Calories 353 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 8 oz flank steak (thinly sliced)
  • 2 cloves garlic (minced)
  • 2 cups string beans
  • 1 red bell pepper (sliced)
  • 1/4 cup green onions (sliced)
  • 1 tablespoon olive oil
  • 1 teaspoon sesame seeds

Stir Fry Sauce

  • 3 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1 teaspoon sesame oil

Instructions
 

  • Make the Sauce: In a small bowl, mix together the soy sauce, oyster sauce, lime juice, honey, and sesame oil. Set aside.
  • Cook the Beef: Heat a wok or large skillet over high heat. Add 1 tablespoon of olive oil and sear the beef strips until browned, about 3–4 minutes. Remove from the wok and set aside.
  • Cook the Veggies: Reduce the heat to medium and toss in the minced garlic, string beans, and red bell pepper. Stir-fry for about a minute until the veggies are tender but still crisp.
  • Combine and Sauce: Add the beef back to the wok and pour in the stir fry sauce. Stir well to coat everything evenly. Cook for another 1–2 minutes.
  • Garnish and Serve: Sprinkle with green onions and sesame seeds for a fresh, nutty finish.

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: 353kcalCarbohydrates: 25gProtein: 31gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 68mgSodium: 1826mgPotassium: 872mgFiber: 5gSugar: 16gVitamin A: 2751IUVitamin C: 95mgCalcium: 103mgIron: 4mg

Why This Stir Fry Is Perfect for Beginner Meal Preppers

  • Simple Ingredients, Big Flavor: The recipe uses pantry staples like soy sauce, honey, and sesame oil for a sauce that’s bursting with flavor. No need to hunt for hard-to-find ingredients!
  • Minimal Prep Time: With just a few fresh ingredients and pre-mixed sauce, you’ll have everything ready in no time.
  • Quick Cooking: From start to finish, this stir fry takes less than 20 minutes to prepare—perfect for busy weeknights.
  • Customizable for Your Taste: Don’t like string beans? Swap them out for broccoli or snap peas. Prefer chicken or tofu? Those work, too!
  • Balanced and Nutritious: This dish is packed with lean protein, fiber-rich veggies, and healthy fats—keeping you full and satisfied without sacrificing health.
  • Great for Reheating: The stir fry reheats beautifully, making it ideal for meal prep. Divide it into containers and enjoy it all week long!
  • Just as Good as Takeout: Skip the greasy takeout box—this stir fry delivers restaurant-quality flavor without the extra calories, cost, or waiting time.

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To Make Beef and String Beans Stir Fry, You’ll Need

  • Flank Steak: Flank steak is a lean, flavorful cut of beef that cooks quickly when sliced thinly, making it perfect for stir fry. Its hearty texture contrasts beautifully with the crisp veggies, adding a satisfying chew to each bite.
  • Garlic: Garlic is the flavor base of this dish, adding a warm, aromatic depth that enhances the overall taste. It complements the beef and vegetables without overpowering them.
  • String Beans: String beans provide a crunchy, fresh texture that balances the richness of the beef. They also absorb the savory stir fry sauce, giving you bursts of flavor with every bite.
  • Red Bell Pepper: The red bell pepper adds a pop of sweetness and vibrant color to the dish. Its slightly crisp texture pairs well with the string beans and contrasts the tenderness of the beef.
  • Green Onion: Green onions bring a mild, fresh onion flavor and a touch of brightness. Used as a garnish, they add visual appeal and a light, aromatic finish to the dish.
  • Sesame Seeds: Sesame seeds add a nutty, toasted flavor and a subtle crunch. They’re a simple garnish that elevates the dish’s texture and aesthetic.
  • Soy Sauce: The soy sauce is the backbone of the stir fry sauce, delivering a rich, umami-packed flavor that ties the ingredients together.
  • Oyster Sauce: Oyster sauce enhances the savory depth with a hint of sweetness, creating a balanced, complex flavor profile that coats the beef and vegetables perfectly.
  • Lime Juice: Lime juice adds a bright, tangy note that cuts through the richness of the beef and sauce, giving the dish a refreshing balance.
  • Honey: Honey provides a natural sweetness that offsets the salty and tangy elements, ensuring the stir fry has a harmonious blend of flavors.
  • Sesame Oil: Sesame oil adds a rich, nutty aroma that gives the dish its signature stir fry essence. A little goes a long way, and it rounds out the sauce beautifully.
beef stir fry with green beans and red bell pepper

How to prepare Beef and String Beans Stir Fry

  1. Make the Sauce: In a small bowl, whisk together the soy sauce, oyster sauce, lime juice, honey, and sesame oil until smooth. This is your stir fry sauce, which will bring all the flavors together—set it aside for now.
  2. Prep the Beef: Make sure your flank steak is sliced into thin strips (about ¼ inch thick) to cook evenly and quickly. Pat the slices dry with a paper towel to help them sear properly.
  3. Cook the Beef: Heat a wok or large skillet over high heat until it’s hot (you should see a slight shimmer on the surface). Add 1 tablespoon of olive oil, swirling it to coat the pan. Carefully add the beef strips in a single layer and let them sear without moving for 1–2 minutes. Flip and cook for another 1–2 minutes until browned. Remove the beef from the pan and set aside on a plate.
  4. Cook the Veggies: Reduce the heat to medium to prevent burning. Add the minced garlic, string beans, and sliced red bell pepper to the wok. Stir-fry for about 1 minute, stirring frequently, until the veggies start to soften but remain crisp.
  5. Combine and Sauce: Return the cooked beef to the wok and pour in the stir fry sauce. Stir everything together thoroughly so the beef and veggies are well-coated. Let it cook for another 1–2 minutes, allowing the sauce to slightly thicken and the flavors to meld together.
  6. Garnish and Serve: Turn off the heat and sprinkle the stir fry with sliced green onions and sesame seeds for a pop of color and flavor. Serve hot over cooked rice or noodles for a complete meal.

beef stir fry with green beans and red bell pepper

Meal Prep Pairing Tips for Beef Stir Fry

  • Carb Base Options : Classic white or brown rice soaks up the flavorful stir fry sauce and balances the meal. For extra indulgence, pair with a simple egg fried rice or veggie fried rice. Lo mein, soba, or rice noodles are excellent for turning this dish into a hearty, slurp-worthy meal.
  • Light and Fresh Sides: A refreshing, tangy cucumber salad  with a hint of sesame to complement the stir fry. Serve fresh or baked spring rolls for a light appetizer or side.
  • Soup Pairings: A light, savory miso soup broth with tofu and seaweed adds warmth without overpowering the stir fry. Hot and Sour Soup with it’s bold flavors pair well with the sweet and savory stir fry.
  • Chili Garlic Sauce: For those who love spice, a drizzle of this adds a fiery kick.
beef stir fry with green beans and red bell pepper

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Oven Baked Orange Ginger Salmon and Snow Peas

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Frequently Asked Questions

Can I use a different cut of beef?

Yes! Flank steak is ideal because it’s lean and tender when sliced thinly, but you can also use sirloin, skirt steak, or even pre-sliced stir fry beef. Just be sure to cut against the grain for the best texture.

What can I use instead of string beans?

If string beans aren’t available, try snap peas, broccoli florets, or zucchini. These veggies will still provide a nice crunch and pair well with the sauce.

What if I don’t have a wok?

No worries! A large, heavy-bottomed skillet works just as well. The key is to cook on high heat and keep the ingredients moving to prevent sticking or burning.

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Air Fryer Dijon Panko Crusted Salmon with Balsamic Asparagus and Feta

salmon with asparagus

Welcome to the world of simple, delicious, and healthy cooking! This Dijon Panko-Crusted Salmon with Roasted Balsamic Asparagus is the perfect recipe for beginner cooks looking to enjoy a nutritious meal that feels like a fine dining experience. Packed with protein, vibrant veggies, and bold flavors, this dish is easy to prepare and ideal for meal prep.

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Calories: 425kcal | Carbohydrates: 18g | Protein: 30g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Cholesterol: 80mg | Sodium: 1001mg | Potassium: 896mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1245IU | Vitamin C: 9mg | Calcium: 179mg | Iron: 5mg

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salmon with asparagus

salmon with asparagus

Air Fryer Dijon Panko Crusted Salmon with Balsamic Asparagus and Feta

This Dijon Panko-Crusted Salmon with Balsamic Asparagus is a quick, flavorful, and versatile meal prep-friendly dish that combines a crispy, savory crust with tender, tangy vegetables for a restaurant-quality dining experience at home.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 425 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

Salmon

  • 8 oz salmon fillets
  • 2 teaspoons dijon mustard
  • 2 tablespoons panko bread crumbs
  • 1 tablespoon grated parmesan cheese
  • 1 tablespoon green onions (finely chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Asparagus

  • 10 oz asparagus (washed and trimmed)
  • 1 tablespoon balsamic glaze
  • 2 tablespoons feta cheese
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Preheat the Air Fryer to 350F.
  • Place the salmon fillets skin side down on a sheet tray, sprinkle with salt and pepper, and spread the Dijon mustard evenly over the top of each salmon fillet.
  • Combine the Panko bread crumbs, parmesan cheese, green onions, and olive oil in a small dish, and mix to combine.
  • Top the salmon with the panko topping. Air Fry for 10-12 minutes.
  • Meanwhile, toss the asparagus with balsamic glaze, feta cheese,  olive oil, and salt. After the salmon cooks, remove the salmon from the Air fryer and cook the asparagus for 5 to 7 minutes.

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: 425kcalCarbohydrates: 18gProtein: 30gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 14gCholesterol: 80mgSodium: 1001mgPotassium: 896mgFiber: 4gSugar: 5gVitamin A: 1245IUVitamin C: 9mgCalcium: 179mgIron: 5mg

Why This Recipe is Perfect for Beginners

  • Minimal Ingredients: With just a few pantry staples and fresh ingredients, this dish is easy to shop for and prepare.

  • Quick Cooking Time: The air fryer ensures the salmon and asparagus cook in under 20 minutes, perfect for busy schedules.

  • Easy-to-Follow Steps: Simple instructions and straightforward prep make this a no-fail recipe.

  • Fine Dining Flavor: Dijon mustard, Parmesan, and balsamic glaze bring a gourmet touch without the fuss.

  • Powerhouse Nutrition: Salmon is rich in omega-3 fatty acids and protein, while asparagus is loaded with vitamins and fiber.

  • Versatile for Meal Prep: This dish stores well in the fridge and reheats beautifully, making it ideal for a workday lunch or dinner.

  • Restaurant-Worthy Presentation: The golden crust on the salmon and the vibrant asparagus with feta make this dish visually appealing.

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is a rich, buttery fish loaded with heart-healthy omega-3 fatty acids and protein. Its mild yet distinct flavor provides the perfect base for the tangy and savory toppings. Its tender, flaky texture pairs beautifully with the crisp Panko topping, creating a delightful contrast in every bite.

  • Dijon Mustard: Dijon mustard brings a tangy, slightly sharp flavor that enhances the salmon without overpowering its natural taste. Acting as a “glue” for the Panko topping, it not only binds the ingredients but also adds depth and brightness to the dish.

  • Panko Bread Crumbs: Panko bread crumbs are light and airy, creating a golden, crunchy crust that elevates the texture of the salmon. They balance the soft salmon with a satisfying crispiness, making each bite feel indulgent.

  • Parmigiano Reggiano Cheese: This aged cheese adds a salty, nutty richness that amplifies the flavor of the Panko topping. Its umami profile enhances the overall savory notes, making the crust irresistibly flavorful.

  • Green Onions: Green onions offer a mild onion flavor with a hint of sweetness, adding freshness and color to the dish. They cut through the richness of the salmon and cheese, bringing a subtle, herbaceous quality to the crust.

  • Asparagus: Asparagus is a nutrient-dense vegetable with a naturally sweet and slightly earthy flavor. It’s also a great source of fiber, vitamins, and antioxidants. Its tender-crisp texture provides a fresh contrast to the richness of the salmon, while its earthy flavor pairs beautifully with the balsamic glaze.

  • Balsamic Glaze: The balsamic glaze is tangy and slightly sweet, enhancing the natural sweetness of the asparagus while adding a luxurious sheen. It ties the salmon and asparagus together by adding a sweet-and-savory bridge that enhances the overall flavor harmony.

  • Feta Cheese: Feta cheese brings a salty, tangy punch that contrasts beautifully with the sweetness of the balsamic glaze. Its crumbly texture adds an extra layer of interest to the asparagus, making each bite feel more complex and satisfying.

salmon with asparagus

Easy Recipe Steps for Air Fryer Salmon and Asparagus

  1. Preheat Your Air Fryer: Set your air fryer to 350°F, making it ready for both the salmon and asparagus.

  2. Prepare the Salmon: Place the salmon fillets skin-side down on a sheet tray. Sprinkle with salt and pepper. Spread Dijon mustard evenly over the top of each fillet.

  3. Make the Panko Topping: In a small dish, combine the Panko bread crumbs, grated Parmigiano Reggiano, finely chopped green onions, and olive oil. Mix until the topping is evenly coated with olive oil.

  4. Top and Cook the Salmon: Press the Panko mixture onto the Dijon-coated salmon fillets. Place the salmon fillets in the air fryer and cook for 10–12 minutes, or until the topping is golden and the salmon flakes easily with a fork.

  5. Prepare the Asparagus: While the salmon cooks, toss the asparagus with balsamic glaze, crumbled feta cheese, olive oil, and a pinch of salt in a large bowl.

  6. Cook the Asparagus: After the salmon is done, remove it from the air fryer and set it aside. Add the asparagus to the air fryer basket and roast for 5 to 7 minutes, or until tender-crisp.

  7. Serve and Enjoy: Plate the salmon and asparagus together for a beautifully balanced meal.

salmon with asparagus

Meal Prep Tips:

  • Grains for Balance: Pair the salmon and veggies with a hearty grain such as brown rice, quinoa, or even soba noodles tSalmon Swap: Swap with cod, tilapia, or trout for a similar flaky texture. Use chicken breasts or thighs for a non-seafood alternative (adjust cooking time).

  • Panko Bread Crumbs Swap: Replace with crushed crackers, almond flour, or gluten-free breadcrumbs for dietary needs. Use crushed nuts (like pistachios or almonds) for a nutty crunch.

  • Other Veggies: Add roasted cherry tomatoes or caramelized onions for a pop of sweetness. Pair with a medley of roasted root vegetables for a hearty, colorful side.

  • Sauces: Drizzle with a garlic herb butter or a dollop of tzatziki for added richness. Pair with a lemon dill yogurt sauce for a fresh and creamy complement.

  • Dessert Pairings: Finish with a light fruit salad featuring berries and a drizzle of honey for a naturally sweet ending. For a more indulgent treat, pair with a slice of lemon tart or Greek yogurt with a sprinkle of granola.

salmon with asparagus

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Frequently Asked Questions

Can I make this recipe without an air fryer?

Yes! You can bake the salmon and asparagus in a conventional oven. Preheat the oven to 400°F (200°C) and bake the salmon on a parchment-lined sheet pan for 12-15 minutes or until the crust is golden and the fish flakes easily. Roast the asparagus on a separate tray for 10-12 minutes.

How do I know when the salmon is fully cooked?

Salmon is cooked when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. The flesh should appear opaque and slightly firm.

Can I make this dish dairy-free?

Yes! Omit the Parmigiano Reggiano and feta cheese. You can replace the Parmesan with nutritional yeast for a cheesy, dairy-free flavor.

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Air Fryer Crispy Ranch Chicken Bites

ranch chicken bites with lettuce, tomato, and ranch dressing

Looking for a quick, flavorful protein to add to your meal prep routine? These Air Fryer Crispy Ranch Chicken Bites are here to save the day! With just four simple ingredients, this recipe is perfect for beginner cooks who want an easy, fuss-free way to create a versatile and delicious meal prep staple. This recipe is proof that meal prep doesn’t have to be complicated or boring. Whether you’re building your confidence in the kitchen or looking for a go-to protein option, these Air Fryer Crispy Ranch Chicken Bites are sure to become a favorite in your rotation. Give them a try and let me know how you serve yours!

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Calories: 290kcal | Carbohydrates: 2g | Protein: 18g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 514mg | Potassium: 233mg | Vitamin A: 88IU | Calcium: 9mg | Iron: 1mg

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ranch chicken bites with lettuce, tomato, and ranch dressing

ranch chicken bites with lettuce, tomato, and ranch dressing

Air Fryer Crispy Ranch Chicken Bites

Air Fryer Crispy Ranch Chicken Bites are a quick, flavorful, and versatile protein option made with just four simple ingredients, perfect for meal prep or easy weeknight meals.
No ratings yet
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Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 4
Calories 290 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

  • 1 lb boneless chicken thighs (cut into 1 inch cubes)
  • 1 tablespoon Trader Joe's Ranch Seasoning (or any dry ranch dressing mix)
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat your air fryer to 400°F.
  • While it’s heating, place the chicken pieces in a mixing bowl. Sprinkle them with ranch seasoning and salt, then drizzle with olive oil or spray with cooking spray.
  • Toss the chicken pieces until fully coated in the seasoning mix and oil.
  • Arrange the chicken pieces in the air fryer tray, ensuring they don’t touch for even cooking.
  • Cook for 6 to 8 minutes, flipping halfway through, until the chicken reaches an internal temperature of 165°F.
  • Let cool slightly, then portion into meal prep containers or enjoy immediately!

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: 290kcalCarbohydrates: 2gProtein: 18gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gTrans Fat: 0.1gCholesterol: 111mgSodium: 514mgPotassium: 233mgVitamin A: 88IUCalcium: 9mgIron: 1mg

Why This Recipe is a Game-Changer for Beginner Cooks

  • Easy and Quick Preparation: With just 10 minutes of prep time and minimal cleanup, this recipe is a no-brainer for anyone new to meal prep. Toss, air fry, and you’re done!

  • Packed with Flavor: Using ranch seasoning is a foolproof way to bring bold, tangy flavors to your chicken without needing a ton of ingredients or culinary expertise. The seasoning mix takes care of all the hard work for you!

  • Perfect for Beginners: The simple ingredient list and straightforward instructions make this recipe ideal for those just starting their meal prep journey. Plus, the air fryer takes all the guesswork out of cooking chicken to juicy perfection.

  • Great for Busy Lifestyles: Meal prep doesn’t have to be time-consuming! With this recipe, you can have a week’s worth of flavorful protein ready in no time.

The PrepYoSelf Newsletter

Versatile Meal Prep Star

These crispy ranch chicken bites can be served in countless ways:

  • Wrap them in crisp lettuce leaves for a low-carb lunch.

  • Toss them on top of a fresh salad for a protein boost.

  • Pair them with your favorite sides like roasted veggies, rice, or mashed potatoes.

  • Dunk them in your favorite sauces like buffalo, honey mustard, or BBQ for a flavor twist.

ranch chicken bites with lettuce, tomato, and ranch dressing

How to Meal Prep Air Fryer Chicken Bites

  1. Preheat your air fryer to 400°F. Preheating ensures the chicken cooks evenly and gets that crispy texture.

  2. While the air fryer heats, place the chicken pieces in a large mixing bowl. Sprinkle the ranch seasoning and salt evenly over the chicken, then drizzle with olive oil or spray lightly with cooking spray. The oil helps the seasoning stick and gives the chicken a golden, crispy finish.

  3. Using clean hands or a spoon, toss the chicken pieces until every piece is well-coated in the seasoning mixture. Make sure there’s no dry seasoning left at the bottom of the bowl.

  4. Arrange the chicken pieces in the air fryer basket or tray in a single layer, making sure the pieces don’t touch or overlap. This allows hot air to circulate around each piece for even cooking.

  5. Cook the chicken for 6 to 8 minutes, flipping halfway through. Use tongs to turn the pieces for the best crispy results. To ensure the chicken is fully cooked, check that it reaches an internal temperature of 165°F using a meat thermometer.

  6. Once cooked, let the chicken cool for a minute or two before serving. Use them in lettuce wraps, on top of salads, or alongside your favorite sides and dipping sauces

ranch chicken bites with lettuce, tomato, and ranch dressing

Meal Pairing Tips for Air Fryer Ranch Chicken Bites

  • Low-Carb Options: Serve the chicken bites in lettuce wraps with sliced avocado, diced tomatoes, and a drizzle of ranch or hot sauce. Pair with a side of roasted or steamed broccoli, cauliflower, or zucchini noodles.

  • Salad Ideas: Top a mixed greens salad with chicken bites, cherry tomatoes, cucumbers, shredded carrots, and a light vinaigrette or creamy dressing. Create a hearty grain bowl with quinoa or farro, roasted veggies, and the chicken bites as your protein.

  • Classic Pairings: Serve with a side of sweet potato fries or crispy roasted potatoes. Pair with a dipping sauce trio: ranch, buffalo sauce, and honey mustard for variety.

  • Global Flavors: Add a drizzle of teriyaki glaze and serve with steamed rice and stir-fried vegetables for an Asian-inspired meal. Toss the chicken in taco seasoning after cooking and serve with tortillas, salsa, and guacamole for a quick taco night.

  • Snack or Appetizer: Serve the chicken bites with celery sticks and carrot sticks for a healthy snack. Add them to a party platter with various dipping sauces and finger foods.

ranch chicken bites with lettuce, tomato, and ranch dressing

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Frequently Asked Questions

Can I use chicken breasts instead of chicken thighs?

Yes! Chicken breasts work well, but they may be slightly less juicy than thighs. Be sure to cut them into 1-inch pieces and monitor the cooking time to avoid overcooking.

What if I don’t have an air fryer?

No problem! You can bake the chicken bites in a preheated oven at 425°F on a baking sheet lined with parchment paper. Bake for 12-15 minutes, flipping halfway through, until they reach an internal temperature of 165°F.

Can I add breading to this recipe?

Certainly! Toss the chicken pieces in a mix of ranch seasoning and panko breadcrumbs for a crispy, breaded version. Add a bit more cooking spray to help the breading crisp up in the air fryer.

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Air Fryer Cajun Salmon Bites

cajun salmon bites and creamed corn

Looking for a quick, flavorful meal that feels gourmet without the hassle? These Cajun Salmon Bites with Creamed Corn are a game-changer for busy individuals who crave bold, mouthwatering flavors in a fraction of the time. With tender, flaky salmon coated in a sweet and spicy glaze and paired with creamy, comforting corn, this recipe hits all the right notes. Whether you’re prepping meals for the week or whipping up a dinner that impresses without stress, these salmon bites are here to make your life deliciously easy.

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Calories: 243kcal | Carbohydrates: 10g | Protein: 28g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Cholesterol: 78mg | Sodium: 355mg | Potassium: 746mg | Fiber: 1g | Sugar: 9g | Vitamin A: 1042IU | Vitamin C: 0.1mg | Calcium: 22mg | Iron: 2mg

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cajun salmon bites and creamed corn

Why This Recipe Is Perfect for Busy Individuals

  • Quick Cook Time: The salmon bites cook in just 8–10 minutes in the air fryer, making it a breeze for those with tight schedules.

  • Minimal Ingredients: With just five simple ingredients, there’s no need for an overwhelming grocery list.

  • Easy Prep: Cutting the salmon into bite-sized pieces and tossing them in the seasoning takes under 10 minutes.

  • Air Fryer Convenience: No need to watch a stove or oven—set the air fryer and let it do the work.

  • Versatile Sides: Pair the bites with whatever you have on hand—creamed corn, rice, or even a salad—for a customizable and stress-free meal.

  • Packed with Flavor: The Cajun seasoning and honey create a sweet-and-spicy glaze that feels gourmet but takes almost no effort.

  • Perfect for Meal Prep: Make a big batch and portion into containers for lunches or dinners throughout the week. Reheats like a dream in minutes!

The PrepYoSelf Newsletter

The Ingredients: Why They Pack a Flavor Punch

  • Salmon: Salmon is naturally rich and buttery, with a mild flavor that pairs perfectly with bold seasonings. Its tender, flaky texture makes it an ideal base for a dish that balances spice, sweetness, and savory notes.

  • Cajun Seasoning: This blend of spices—typically a mix of paprika, garlic powder, onion powder, cayenne pepper, and herbs—brings the heat and an explosion of bold, smoky flavors. It transforms simple salmon into a dish that tastes like it came straight from the heart of Louisiana.

  • Honey: Honey adds a touch of natural sweetness that balances the spiciness of the Cajun seasoning. It also caramelizes during cooking, creating a subtle glaze that enhances the salmon’s savory flavor while giving the bites a beautiful golden-brown color.

  • Olive Oil: Olive oil acts as a binding agent, helping the seasoning and honey stick to the salmon evenly. It also ensures the bites stay moist and develop a slightly crispy exterior when cooked in the air fryer. Its mild, fruity flavor complements the dish without overpowering it.

  • Creamed Corn: This classic comfort food side adds a creamy, slightly sweet contrast to the spicy Cajun salmon. Its smooth texture and subtle sweetness make it the perfect partner, balancing the dish for a well-rounded flavor experience.

cajun salmon bites and creamed corn

Easy Recipe Steps for Air Fryer Salmon Bites

  1. Prep the Salmon: Use a sharp knife to cut the salmon into 1-inch cubes. Pat the pieces dry with a paper towel to remove excess moisture—this helps the seasoning stick better and ensures a crispy finish.

  2. Season the Salmon: Place the salmon pieces in a mixing bowl. Sprinkle the Cajun seasoning evenly over the salmon. Drizzle in the honey and olive oil. Use a spoon or clean hands to toss the salmon pieces gently, ensuring each piece is fully coated with the seasoning mixture.

  3. Prepare the Air Fryer: Lightly spray or brush the air fryer basket with oil to prevent sticking. Arrange the salmon bites in a single layer, leaving a little space between each piece for even cooking.

  4. Cook the Salmon: Set the air fryer to 400°F and cook for 8–10 minutes. Check at the 8-minute mark to ensure the salmon is golden brown and flakes easily with a fork. If needed, cook for an additional 1–2 minutes.

  5. Pair & Serve: Serve the salmon bites hot with creamed corn or your choice of sides, such as rice, roasted vegetables, or a fresh salad.

Reference the recipe card below for detailed instructions.

cajun salmon bites and creamed corn

Meal Prep Pairing Tips

  • Hearty Grains: Pair the salmon bites with fluffy white or brown rice for a classic, satisfying base. For a nutty, protein-packed option, quinoa works beautifully.

  • Fresh & Light: Add a crisp side salad drizzled with a tangy vinaigrette for a refreshing contrast. Steamed or roasted vegetables such as broccoli, asparagus, or green beans also make excellent choices.

  • Southern Flair: Embrace a Southern-inspired touch by serving the salmon with cheesy grits or mashed sweet potatoes. Cornbread adds a rustic and comforting element to the meal.

  • Low-Carb Options: For a lighter option, cauliflower rice or mashed cauliflower is a great substitute. Zucchini noodles or sautéed spinach also pair wonderfully with the bold flavors of the Cajun salmon.

cajun salmon bites and creamed corn

cajun salmon bites and creamed corn

Cajun Salmon Bites with Creamed Corn

These spicy cajun salmon bites are a time-saving solution for anyone balancing a busy lifestyle but still craving something wholesome and delicious. Try it out—you’ll be hooked!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Cajun
Servings 2
Calories 243 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • Air Fryer

Ingredients
  

  • 10 oz salmon (fresh and skinless)
  • 2 teaspoon cajun seasoning
  • 1 tablespoon honey
  • 1 tablesoon olive oil
  • 1/4 teaspoon salt
  • 1.5 cup creamed corn (optional, or choose your favorite side)

Instructions
 

  • Prep the Salmon: Cut the salmon into 1-inch cubes and pat them dry with a paper towel.
  • Season the Salmon: In a mixing bowl, sprinkle the salmon with Cajun seasoning. Add the honey and olive oil, then toss until each piece is well coated.
  • Cook in the Air Fryer: Line the salmon bites in an air fryer basket and cook at 400°F for 8–10 minutes until golden brown and cooked through.
  • Pair & Serve: Enjoy with creamed corn or your choice of sides, such as rice, roasted veggies, or a 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: 243kcalCarbohydrates: 10gProtein: 28gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gCholesterol: 78mgSodium: 355mgPotassium: 746mgFiber: 1gSugar: 9gVitamin A: 1042IUVitamin C: 0.1mgCalcium: 22mgIron: 2mg

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Frequently Asked Questions

Can I use skin-on salmon?

Yes! If your salmon has skin, remove it before cutting into cubes, or cook with the skin and remove it after cooking if preferred.

Can I substitute the honey?

Yes, you can use maple syrup or agave nectar for a similar sweetness. For a sugar-free option, try monk fruit syrup or omit it altogether.

What’s a good way to add extra vegetables to this meal?

Toss chopped bell peppers, zucchini, or asparagus in the air fryer alongside the salmon, or serve with a side of steamed or roasted veggies.

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Mini Beef Wellingtons

mini beef wellington and smashed potatoes

Ready to impress your guests (or yourself!) this holiday season? These Individual Beef Wellingtons are pure elegance wrapped in golden, flaky puff pastry. With juicy filet mignon, rich mushroom duxelles, and buttery pastry perfection, they’re the definition of indulgence. Whether you’re hosting a grand feast or enjoying an intimate holiday dinner, these little bundles are here to steal the show. Let’s start cooking!

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mini beef wellington and smashed potatoes

Why These Mini Beef Wellingtons are a Star

  • Individual Portions = Perfect Presentation: Everyone gets their own beautifully wrapped parcel of deliciousness—no messy carving required!

  • No Turkey? No Problem!: Not a fan of turkey? This dish offers a decadent alternative that feels just as festive (if not more!).

  • Flavor Explosion: The earthy mushroom duxelles paired with the tangy Dijon mustard and perfectly seared filet mignon is an unbeatable combo.

  • Impress Without the Stress: These Wellingtons look like they take hours, but with simple steps and store-bought puff pastry, they’re surprisingly doable.

  • Customizable Doneness: With individual portions, you can cook each one to your guests’ preferred level of doneness. Medium-rare? Well-done? Easy peasy!

  • A Feast for the Eyes: That golden, shiny puff pastry crust? Absolute table goals. Pair it with a side of roasted veggies, and you’ve got a masterpiece.

  • Special Yet Versatile: Whether you’re serving two or a small crowd, these are perfect for cozy nights or glamorous gatherings.

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Ingredient Breakdown:

  • Filet Mignon: The star of the dish! Filet mignon is tender, juicy, and perfectly portioned for individual servings. Its mild flavor lets the other ingredients shine while offering a luxurious bite.

  • Mushrooms: Earthy and rich, mushrooms are the base of the duxelles. Their umami-packed flavor deepens as they cook, creating a savory layer that pairs beautifully with the beef.

  • Shallot: With its mild onion and garlic-like flavor, shallot adds subtle sweetness and depth to the mushroom mixture without overpowering it.

  • Garlic: A touch of garlic enhances the flavor profile of the duxelles, bringing a hint of warmth and richness to every bite.

  • Dijon Mustard: Dijon’s tangy, slightly sharp flavor adds a subtle kick that cuts through the richness of the beef and puff pastry, tying everything together.

  • Thyme: This fragrant herb adds a hint of earthy, floral notes that elevate the duxelles and complement the mushrooms and beef.

  • Puff Pastry: Buttery, flaky, and golden, puff pastry wraps everything into an indulgent package. It provides a perfect contrast to the tender beef and soft mushroom filling.

  • Egg: The egg wash creates a shiny, golden crust on the pastry, making the dish as visually stunning as it is delicious.

mini beef wellington and smashed potatoes

How to Make Mini Beef Wellingtons

  1. Sear the Steak: Heat a pan on medium-high and add a drizzle of oil. Place the filet mignon steaks in the pan and cook them for about 1–2 minutes on each side, just enough to give them a golden crust. Once done, remove the steaks from the pan and let them cool on a plate.

  2. Make the Mushroom Filling (Duxelles): Finely chop the mushrooms, garlic, and shallots. If chopping feels tricky, you can use a food processor to make this step easier! Heat another drizzle of oil in the same pan over medium-high heat. Add the chopped mixture and sprinkle with a pinch of salt and pepper. Stir the mixture occasionally until the mushrooms turn dark brown and most of the liquid has evaporated. This should take about 10–12 minutes. Tip: If the mixture sticks to the pan, lower the heat and add a tiny splash of water to loosen it. Once it’s done, let it cool.

  3. Preheat the Oven: Set your oven to 425°F so it’s nice and hot by the time you’re ready to bake.

  4. Assemble the Wellingtons: Take the puff pastry sheet and cut it in half. Spread a thin layer of Dijon mustard on each cooled steak. Place a spoonful of the mushroom mixture in the center of each piece of puff pastry—make it about the same size as the steak. Sprinkle a pinch of thyme over the mushrooms. Place a steak on top of the mushroom layer. Add another small spoonful of mushrooms on top of the steak.

  5. Wrap the Steak in Pastry: Carefully bring the corners of the puff pastry up and around the steak to cover it completely, like wrapping a present. Gently stretch the pastry if needed to make sure the steak is fully covered. Pinch the edges to seal.

  6. Add the Finishing Touch: In a small bowl, whisk the egg. Use a brush to paint the outside of the puff pastry with the egg wash—this will give it a beautiful golden color when baked.

  7. Bake and Check the Doneness: Place the Wellingtons on a baking sheet and bake for 17–20 minutes. For medium-rare, use a meat thermometer to check the temperature of the steak—it should read about 120°F. If you don’t have a thermometer, you can bake it until the pastry is golden and crisp.

  8. Let It Rest: Once they’re out of the oven, let the Wellingtons rest for 5 minutes before cutting into them. This helps keep all the juices inside.

Reference the recipe card below for detailed instructions.

mini beef wellington and smashed potatoes

Pro Tips:

  • Prepare the Duxelles in Advance: Make the mushroom mixture up to 2 days ahead and store it in an airtight container in the fridge. This saves time on the day of cooking and allows the flavors to develop.

  • Wrap and Chill Early: Assemble the wellingtons (up to wrapping them in puff pastry) the night before. Store them in the fridge, uncovered, to keep the pastry cold and ready to bake.

  • Freeze for Later: Assemble the wellingtons fully, wrap them tightly in plastic wrap, and freeze them. When ready to cook, bake from frozen at 400°F for 25–30 minutes.

  • Use a Thermometer: A meat thermometer ensures the beef is cooked to your desired doneness without overbaking. Aim for 120°F for medium-rare.

  • Thaw Puff Pastry Properly: Thaw puff pastry in the fridge overnight or for about 30 minutes on the counter, keeping it cold but pliable for easy handling.

  • Work in Steps: Break down the recipe into steps—sear the beef, make the duxelles, and assemble the wellingtons at your own pace. This keeps the process stress-free.

  • Plan Sides Ahead: Pair with simple sides like roasted vegetables or mashed potatoes. Prep these alongside your wellingtons to streamline your cooking process.

  • Rest After Baking: Allow the wellingtons to rest for 5 minutes after baking. This keeps the beef juicy and gives you time to plate the meal beautifully.

mini beef wellington and smashed potatoes

Mini Beef Wellingtons

Elegant and indulgent, these Individual Beef Wellingtons feature tender filet mignon, savory mushroom filling, and flaky puff pastry, perfect for a special occasion or holiday meal.
No ratings yet
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine english
Servings 2

Equipment

  • knife
  • cutting board
  • oven
  • saute pan

Ingredients
  

Beef Wellington

  • 10 oz filet mignons (cut into two pieces, each about 1 1/2 inch thick)
  • 1 tablespoon olive oil
  • 2 tablespoon dijon mustard
  • 1 teaspoon thyme
  • 1 sheet puff pastry
  • 1 egg
  • 1/4 teaspoon salt

Mushroom Duxelles

  • 4 oz mushrooms
  • 1 shallot
  • 2 tablespoons garlic
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Sear the Steak: Heat a pan on medium-high, add a little oil, and sear the steaks for 1–2 minutes on each side until golden. Remove and let them cool.
  • Make the Mushroom Filling: Finely chop the mushrooms, garlic, and shallots (or use a food processor). Sauté them in a bit of oil over medium-high heat, adding salt and pepper. Cook for 10–12 minutes, stirring occasionally, until browned and the liquid is gone. If it sticks, lower the heat and add a splash of water. Cool the mixture.
  • Preheat the Oven: Set your oven to 425°F.
  • Assemble the Wellingtons: Cut the puff pastry into two pieces. Spread Dijon mustard on each steak. Place a spoonful of the mushroom filling in the center of each pastry piece. Sprinkle thyme on top. Put a steak on the mushroom layer, then add another spoonful of mushrooms on top.
  • Wrap in Pastry: Fold the pastry over the steak, stretching if needed, to cover it completely. Pinch the edges to seal.
  • Brush and Bake: Whisk the egg and brush it over the pastry for a golden crust. Bake for 17–20 minutes, checking for 120°F for medium-rare or until the pastry is golden.
  • Rest and Serve: Let the Wellingtons rest for 5 minutes before cutting to keep them juicy. Enjoy your fancy, foolproof meal!

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Frequently Asked Questions

What can I use if I don’t have filet mignon?

You can use another tender cut like sirloin. Just make sure the portion size and thickness are similar for even cooking.

What if my puff pastry tears?

Don’t worry! Use scraps of pastry to patch any holes. Once baked, the patchwork will blend into the golden crust.

What if I don’t have Dijon mustard?

You can use whole-grain mustard, a mild horseradish, or a thin layer of softened herb cream cheese as a flavorful substitute.

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Air Fryer Hoisin Salmon Bites

salmon bites with stir fry vegeteables

These Air Fryer Hoisin Salmon Bites with Stir Fry Veggies are perfect for meal prep because the recipe combines two efficient cooking methods—air frying and stir-frying—allowing you to make a restaurant-quality meal in less than 20 minutes. It’s nutrient-dense, packed with flavor, and helps you stay on track with your health goals, making it a convenient and delicious option for busy days.

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

Calories: 370kcal | Carbohydrates: 17g | Protein: 33g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 9g | Cholesterol: 78mg | Sodium: 1040mg | Potassium: 1168mg | Fiber: 4g | Sugar: 7g | Vitamin A: 891IU | Vitamin C: 123mg | Calcium: 87mg | Iron: 3mg

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salmon bites with stir fry vegeteables

Why This Recipe is a Meal Prep Game-Changer:

  • Efficient Cooking Methods: By using both the air fryer and stir-fry techniques, you can cook salmon and veggies simultaneously, cutting down on prep and cook time.

  • Quick and Easy: The entire recipe is ready in less than 20 minutes, making it perfect for busy schedules and quick weeknight dinners.

  • Restaurant-Quality Flavor: Despite the simplicity, the hoisin and sriracha marinade gives the salmon a sweet and spicy kick, elevating the dish to restaurant-level flavor.

  • Nutrient-Dense: Packed with lean protein from the salmon and fiber-rich veggies, this dish fuels your body with essential nutrients, keeping you full and energized.

  • Portion Control Made Simple: The recipe can easily be divided into meal prep containers, helping you stay on track with portion sizes and balanced meals throughout the week.

  • Easy Reheating: Both the salmon bites and veggies reheat well, maintaining their texture and flavor for several days, making them perfect for make-ahead meals.

  • Customizable for Variety: You can swap out the veggies or adjust the seasonings to keep the meals exciting throughout the week without spending extra time in the kitchen.

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is rich in omega-3 fatty acids, providing heart-healthy fats and a good source of protein. Its buttery texture pairs perfectly with the sweet and savory flavors of hoisin sauce, while its slightly crisp exterior (thanks to the air fryer) gives it a delightful contrast to the tender inside. You can swap salmon with other fish like cod or tilapia. For a non-seafood option, chicken breast or tofu also work well and absorb the marinade beautifully.

  • Hoisin Sauce: Hoisin sauce is a sweet and tangy condiment that brings depth of flavor to the salmon, balancing the heat from the sriracha. Its sticky texture helps coat the salmon evenly, making it ideal for air frying. For a different flavor, try teriyaki sauce, BBQ sauce, or even soy sauce with honey for a similar sweet-savory balance.

  • Sriracha: Sriracha adds a subtle heat that complements the sweetness of the hoisin sauce. It’s not overpowering but gives just the right amount of kick to make the dish exciting. You can replace sriracha with chili garlic sauce, hot sauce, or leave it out altogether if you prefer a milder flavor.

  • Pre-Cut Stir Fry Veggies: Pre-cut veggies make meal prep a breeze. They provide fiber, vitamins, and minerals while adding vibrant color and crunch to the dish, balancing the soft texture of the salmon. Use any fresh or frozen veggies you have on hand—broccoli, bell peppers, snap peas, zucchini, or even mushrooms. You can also use pre-washed salad greens like spinach or kale if you want a lighter side.

  • Soy Sauce: Soy sauce adds a salty umami flavor to the veggies, which complements the slightly sweet and spicy salmon. It also adds a touch of moisture to the stir-fry, helping the veggies cook evenly. Coconut aminos are a great soy-free substitute with a milder flavor, or use a low-sodium soy sauce for a lighter option.

  • Sesame Oil: Sesame oil has a nutty, toasty flavor that brings richness to the veggies, tying the dish together with an authentic stir-fry taste.

salmon bites with stir fry vegeteables

Easy Recipe Steps for Air Fryer Salmon Bites

  1. Prepare the Salmon: First, cut the salmon into small cubes, about 1 inch in size. In a medium bowl, mix the hoisin sauce, sriracha, garlic powder, and olive oil. Add the salmon cubes to the bowl and gently stir them around to coat each piece with the sauce. Set the bowl aside while you get the air fryer ready.

  2. Cook the Salmon: Turn on your air fryer and set it to 400°F. Let it heat up for about 2 minutes. Once it’s ready, place the marinated salmon cubes in the air fryer basket in a single layer. Cook them for 6 to 9 minutes, turning them over halfway through, until the salmon is golden and slightly crispy on the outside.

  3. Make the Veggies: While the salmon is cooking, heat a little sesame oil in a pan over medium-high heat. Add your pre-cut stir fry vegetables to the pan and cook them for 4 to 5 minutes, stirring occasionally, until they are just starting to soften but still a bit crunchy. Add the soy sauce and garlic powder, stirring again to coat the veggies in flavor.

  4. Serve & Enjoy: Now, serve the salmon bites with the stir-fried veggies for a delicious, balanced meal. If you’re making this ahead for meal prep, divide the salmon and veggies into containers for easy meals throughout the week!

Reference the recipe card below for detailed instructions.

salmon bites with stir fry vegeteables

Meal Prep Pairing Tips

  • Grains for Balance: Pair the salmon and veggies with a hearty grain such as brown rice, quinoa, or even soba noodles to round out the meal and keep you fuller for longer. 

  • Fresh Herbs for Garnish: Brighten up your meal with fresh herbs such as cilantro, thai basil for an authentic Asian flair, green onions for a mild, oniony bite, or mint for an unexpected, refreshing contrast.

  • Fruit for Sweetness: Pair your savory salmon and veggies with a side of fresh fruit such as pineapple slices or mango chunks which can add a natural sweetness that complements the bold flavors of hoisin and sriracha. Orange segments or grapefruit can provide a citrusy, bright pairing.

salmon bites with stir fry vegeteables

salmon bites with stir fry vegeteables

Air Fryer Hoisin Salmon Bites with Stir Fry Veggies

Air fryer hoisin salmon bites paired with stir-fried veggies make a quick, flavorful, and easy meal that's perfect for meal prep or a healthy weeknight dinner.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, lunch
Cuisine Asian
Servings 2
Calories 370 kcal

Equipment

  • Air Fryer
  • wok

Ingredients
  

Salmon and marinade

  • 10 oz salmon
  • 2 tbsp hoisin sauce
  • 1 tbsp sriracha
  • 1/4 tsp garlic powder
  • 1 tbsp olive oil

Stir Fry

  • 3 cups pre-cut stir fry veggies
  • 1 tablespoon soy sauce
  • 1/4 tsp garlic powder
  • 1 tsp sesame oil

Instructions
 

  • Prep the Salmon: Start by cutting your salmon into 1-inch cubes. In a medium-sized bowl, combine the hoisin sauce, sriracha, garlic powder, and olive oil. Toss the salmon cubes in the marinade, making sure each piece is well coated. Let it sit while you preheat the air fryer.
  • Air Fry the Salmon Bites: Preheat your air fryer to 400°F for 2 minutes. Once heated, place the marinated salmon bites in a single layer in the air fryer basket. Cook for 6 to 9 minutes, flipping halfway through, until the salmon is crispy on the outside and tender on the inside.
  • Stir Fry the Veggies: While the salmon is air frying, heat sesame oil in a pan over medium-high heat. Add your pre-cut stir fry veggies to the pan and sauté for 4 to 5 minutes, or until they’re slightly tender but still crisp. Season with soy sauce and garlic powder to bring out their natural flavor.
  • Serve & Enjoy: Plate your air fryer hoisin salmon bites with the sautéed stir fry veggies for a balanced meal. If you're prepping for the week, divide the salmon and veggies into meal prep containers for easy grab-and-go lunches or dinners!
  • Note: If you do not have an Air Fryer, you can also bake this recipe in the oven for 12-15 minutes at 400F

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: 17gProtein: 33gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gCholesterol: 78mgSodium: 1040mgPotassium: 1168mgFiber: 4gSugar: 7gVitamin A: 891IUVitamin C: 123mgCalcium: 87mgIron: 3mg

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Frequently Asked Questions

Can I use frozen salmon?

Yes! Just make sure to thaw the salmon completely in the fridge before marinating. This helps the marinade absorb better and ensures even cooking.

What if I don’t have an air fryer?

No problem! You can bake the salmon bites in the oven at 400°F for about 10-12 minutes or until they’re crispy on the outside and tender inside.

Can I cook the salmon without oil?

If you want to skip the olive oil, the air fryer will still cook the salmon to a nice crisp. However, the oil helps achieve better caramelization and prevents the salmon from sticking. You can use a light spray of cooking oil if preferred.

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Pan-Seared Cod in Sour Cream Sauce

cod with spinach

This Pan-Fried Cod in Sour Cream Sauce with Sautéed Spinach is the perfect weeknight dish for anyone who wants to eat well without sacrificing flavor. With tender, flaky cod paired with a creamy, tangy sauce and nutrient-packed spinach, this recipe is a total win!

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Calories: 337kcal | Carbohydrates: 11g | Protein: 29g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 78mg | Sodium: 857mg | Potassium: 1207mg | Fiber: 4g | Sugar: 3g | Vitamin A: 8750IU | Vitamin C: 56mg | Calcium: 156mg | Iron: 3mg

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Why This Recipe is Heart-Healthy

  • Heart-Healthy Goodness: Cod is a lean protein rich in omega-3 fatty acids, which are amazing for heart health. These good fats help lower blood pressure, reduce the risk of heart disease, and keep your arteries happy. Plus, the spinach brings in a ton of antioxidants and vitamins like A, C, and K, all of which help support cardiovascular health.

  • Light and Flavorful: The creamy sour cream sauce adds a luxurious feel to this dish without being heavy. It’s tangy, smooth, and pairs beautifully with the mild flavor of the cod. The bright squeeze of lemon at the end gives a burst of freshness that’ll leave you wanting more.

  • Quick and Easy: You can make this meal in under 20 minutes, making it a great option for busy weeknights or meal prep. The cod and spinach can easily be stored in the fridge for up to 3 days, meaning you can prep ahead and enjoy healthy, delicious meals throughout the week.

  • Low-Calorie, High Nutrition: Both the cod and spinach are nutrient-dense but low in calories, making this meal filling without being too heavy. You’ll get a boost of lean protein, fiber, and plenty of vitamins in each bite!

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Here’s What You Need

  • Cod Fillets: Cod is a mild, flaky white fish with a subtle sweetness that makes it the perfect canvas for bold flavors. It cooks quickly and absorbs seasonings beautifully, providing a light protein base for this meal. Its delicate texture pairs wonderfully with the creamy sauce.

  • Garlic Powder: Garlic adds a savory, aromatic element without overpowering the dish. Garlic powder is an easy way to distribute flavor evenly across both the cod and spinach, adding depth without the harshness of raw garlic.

  • Salt: A little salt is key for enhancing the natural flavors of the fish and spinach. It also helps balance the richness of the sauce, ensuring each bite is well-seasoned.

  • Sour Cream: The sour cream brings creaminess and tang, creating a luscious sauce that perfectly complements the cod’s light, flaky texture. Its slight acidity cuts through the richness and adds a smooth contrast to the fish.

  • Vegetable Broth: Broth adds moisture and helps thin out the sour cream, creating a silky sauce. It also adds extra layers of savory flavor that melds beautifully with the tangy sour cream and the seasoning on the cod.

  • Chives: Chopped chives add a fresh, slightly oniony brightness to the dish, balancing the richness of the sour cream sauce and adding a pop of color to the presentation.

  • Olive Oil: This heart-healthy fat is used to sear the cod and sauté the spinach. Olive oil’s subtle flavor complements the fish and helps everything cook evenly, while adding a lovely golden color to the cod fillets.

  • Lemon: A squeeze of fresh lemon juice brings brightness and a burst of acidity, which enhances the flavors of the dish while cutting through the richness of the sauce. It also elevates the spinach, making it more vibrant.

  • Baby Spinach: Spinach adds a nutritious, earthy element to the dish. Its slight bitterness contrasts beautifully with the creamy, tangy sauce and the sweet, mild fish. It also wilts down quickly, making it an easy and quick side dish that complements the main flavors.

cod with spinach

How to Meal Prep Pan-Seared Cod

  1. 1. Prep the Cod: Start by seasoning your cod fillets with garlic powder and salt. Make sure to sprinkle the seasoning evenly on both sides of the fillets to really enhance the flavor. Don’t be afraid to use your hands to gently pat the seasoning into the fish—it helps the flavor stick!

  2. 2. Pan-Fry the Cod: Heat 1 tablespoon of olive oil in a large pan over medium-high heat. To test if the oil is ready, carefully splash a tiny bit of water in the pan—if it sizzles, you’re good to go! Place the cod fillets in the pan and sear them for 4-5 minutes on each side. You’ll know they’re ready to flip when the fish easily releases from the pan. The goal is to get a golden, crispy outside while the inside stays tender and flaky.

  3. 3. Make the Creamy Sauce: Once the cod is done, gently move it to one side of the pan (or onto a plate if that’s easier). Reduce the heat to low and pour in the vegetable broth and sour cream. Stir continuously with a spoon or spatula to combine the ingredients. Let the sauce simmer for 2-3 minutes until it thickens to a smooth, creamy texture. If the sauce gets too thick, just add a splash more broth!

  4. 4. Sauté the Spinach: In another pan, heat 1 tablespoon of olive oil over medium-high heat. Once the oil is hot, toss in your baby spinach along with the garlic powder and salt. Stir frequently with a spatula to make sure all the spinach wilts evenly—this should take about 2-3 minutes. Keep an eye on it because spinach cooks down very quickly!

  5. 5. Serve & Garnish: Plate your cooked cod fillets and spoon some of the sour cream sauce on top. Arrange the sautéed spinach on the side. Finish by squeezing fresh lemon juice over the dish for a zesty kick, and sprinkle chopped chives on top to add a burst of color and flavor. Enjoy!

Reference the recipe card below for detailed instructions.

cod with spinach

Pairing Tips for Pan-Seared Cod

  • Grains: Pair the cod with quinoa, wild rice, or couscous to add extra fiber and texture. These grains are easy to prep in advance and absorb the delicious sauce, making each bite satisfying.

  • Roasted Veggies: Add some roasted veggies like carrots, zucchini, or asparagus for extra variety and color on your plate. Their earthy flavors go beautifully with the tangy sauce and sautéed spinach.

  • Crusty Bread: Serve with a slice of crusty whole grain bread or a whole wheat dinner roll to soak up the rich sour cream sauce. This is a comforting option, especially for dinner.

  • Side Salad: For a light and refreshing addition, serve the dish alongside a mixed greens salad with a simple vinaigrette. The salad adds crunch and acidity to balance the rich sauce.

cod with spinach

cod with spinach

Pan-Fried Cod in Sour Cream Sauce with Sauteed Spinach

A quick and delicious dish featuring pan-fried cod in a tangy sour cream sauce, paired with garlicky sautéed spinach, perfect for a heart-healthy meal.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 337 kcal

Equipment

  • knife
  • cutting board
  • sautee pan

Ingredients
  

Cod with Sour Cream Sauce

  • 10 oz cod
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup sour cream
  • 1/4 cup vegetable broth
  • 1 tablespoon olive oil
  • 1 lemon

Sauteed Spinach

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

Instructions
 

  • Prep the Cod: Start by seasoning your cod fillets with garlic powder and salt. This simple seasoning enhances the natural flavors of the fish without overpowering it.
  • Pan-Fry the Cod: Heat olive oil in a pan over medium-high heat. Once hot, add the cod fillets and sear them for 4-5 minutes per side until golden brown and cooked through. You want that perfect crispy outside and tender inside!
  • Make the Creamy Sauce: Slide the cod to the side of the pan, lower the heat, and pour in your vegetable broth and sour cream. Stir them together, letting the sauce simmer for 2-3 minutes until it thickens into a smooth, velvety consistency. This sauce is everything—it adds a tangy richness to the fish!
  • Sauté the Spinach: In a separate pan, heat olive oil over medium-high heat. Add the baby spinach, garlic powder, and salt, stirring until the spinach wilts down—this should only take about 2-3 minutes.
  • Serve & Garnish: Plate your cod fillets with the sautéed spinach on the side, then squeeze fresh lemon juice over everything. Don’t forget to sprinkle those chopped chives on top for a pop of color and freshness!

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: 337kcalCarbohydrates: 11gProtein: 29gFat: 21gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 78mgSodium: 857mgPotassium: 1207mgFiber: 4gSugar: 3gVitamin A: 8750IUVitamin C: 56mgCalcium: 156mgIron: 3mg

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Frequently Asked Questions

How can I prevent the fish from sticking to the pan?

Ensure your pan is fully heated before adding the olive oil, and wait for the oil to shimmer before placing the cod fillets in the pan. This helps create a barrier between the fish and the pan. Avoid moving the fish too soon—let it sear and naturally release from the pan before flipping.

What if my cod fillets fall apart while cooking?

Cod can be delicate and might break if handled too much. Use a wide, flat spatula to carefully flip the fillets and handle them gently. If they do break, don’t worry—they’ll still taste delicious!

Can I add more vegetables to this recipe?

Definitely! You can toss in vegetables like cherry tomatoes, bell peppers, or mushrooms when sautéing the spinach. They’ll add extra nutrients, flavor, and color to the dish.

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Mango Salsa with Crab Cake and Spinach

mango salsa with crab cake and spinach

This recipe is a game-changer for busy individuals who crave fresh, high-quality meals without spending hours in the kitchen. Imagine biting into a perfectly cooked crab cake topped with a zesty mango salsa, all nestled on a bed of nutritious sautéed spinach. The best part? It’s incredibly easy to make, thanks to pre-cooked crab cakes and a few fresh ingredients!

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crab cake with pineapple salsa and spinach

Why You’ll Love This Recipe:

  • Fresh & Flavorful: The mango salsa is a burst of tropical freshness with every bite, perfectly complementing the savory crab cakes.

  • Quick & Easy: Using pre-cooked crab cakes means you can whip up this gourmet meal in no time.

  • Nutritious: Sautéed spinach adds a nutritious and delicious base to this dish, ensuring you’re getting a good dose of greens.

  • Impressive Presentation: This dish looks as good as it tastes, making it perfect for impressing guests or treating yourself to a fine dining experience at home.

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Why the Ingredients Work Well Together:

The combination of these ingredients creates a harmonious balance of flavors and textures. The sweet, juicy mango contrasts beautifully with the crunchy red onion and zesty lime juice, while the fresh cilantro and garlic powder add depth and complexity. This vibrant salsa sits atop the rich, savory crab cakes, which are perfectly complemented by the earthy, garlicky sautéed spinach.

For busy individuals who love high-quality, fresh food, this recipe offers a quick and easy way to enjoy a gourmet meal at home. Each ingredient is thoughtfully chosen to contribute to a balanced, nutritious, and delightful dish that feels indulgent yet wholesome. Enjoy this meal prep delight that not only satisfies your taste buds but also supports a healthy lifestyle!

crab cake with pineapple salsa and spinach

How to make mango salsa with crab cakes:

  1. Cook the Crab Cakes: Remove the pre-cooked crab cakes from the package and place them in the Air Fryer basket. Cook according to the packaged instructions. Typically, this will take about 8-10 minutes at 375°F, until they’re golden and crispy.

  2. Sauté the Spinach: While the crab cakes are cooking, add a drizzle of olive oil to a sauté pan over medium-high heat. Add the baby spinach, garlic powder, and salt. Sauté until the spinach wilts, which should take about 3-4 minutes. Remove from heat.

  3. Prepare the Mango Salsa: In a mixing bowl, combine the diced mango, red onion, lime juice, chopped cilantro, garlic powder, and salt. Mix well until all the ingredients are evenly distributed.

  4. Plate and Serve: Place the sautéed spinach in the center of a plate. Top with a crispy crab cake. Generously spoon the fresh mango salsa over the crab cake.

Reference the recipe card below for detailed instructions.

crab cake with pineapple salsa and spinach

Ingredient Swaps:

  • Mango: If fresh mango is unavailable, use canned mango chunks (drained) or frozen mango (thawed). Both options still provide a sweet and tangy flavor.

  • Red Onion: Swap red onion with green onions or shallots for a milder taste. Green onions offer a fresh, crisp texture, while shallots add a delicate sweetness.

  • Cilantro: If you’re not a fan of cilantro, try using fresh parsley or basil. Parsley adds a subtle freshness, while basil introduces a sweet, aromatic flavor.

  • Crab Cakes: For a different protein, use pre-cooked shrimp or salmon cakes. Both options work well with the mango salsa and sautéed spinach, offering a delightful seafood alternative.

  • Spinach: Swap baby spinach with kale or Swiss chard for a heartier green. Both are nutrient-dense and provide a slightly different texture and flavor profile.

  • Add a Crunch: Top the dish with some toasted nuts or seeds, such as sliced almonds or sunflower seeds, for added texture and a nutty flavor.

  • Serve with a Side: Pair the dish with a simple side like quinoa or brown rice to make it more filling and add a whole grain component to your meal.

  • Make it Spicy: Add a diced jalapeño or a pinch of red pepper flakes to the mango salsa for a spicy kick.

crab cake with pineapple salsa and spinach

mango salsa with crab cake and spinach

Mango Salsa with Crab Cake

Indulge in a gourmet meal with pre-cooked crab cakes topped with zesty mango salsa, served on a bed of nutritious sautéed spinach.
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • Air Fryer
  • saute pan

Ingredients
  

For the Mango Salsa

  • 1 cup mango (diced)
  • 1/4 cup red onion (diced)
  • 1 lime (juiced)
  • 1/4 cup fresh cilantro (chopped)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

For the Crab Cake and Spinach

  • 2 crab cakes (pre-cooked)
  • 10 oz baby spinach
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

  • Remove the pre-cooked crab cakes from the package and place it in the Air Fryer basket. Cook it according to the packaged instructions.
  • Meanwhile, add a drizzle of olive oil to a saute pan on medium high heat and saute the baby spinach until it wilts.
  • Next, combine the mango salsa ingredients in a mixing bowl.
  • To plate, place the sauteed spinach in the center of a plate and place the crab cake on top. Top off the dish with the fresh mango salsa and enjoy.

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Frequently Asked Questions

Can I use canned mango for the salsa?

Yes, you can use canned mango. Just make sure to drain it well before dicing. Fresh mango is preferred for its crisp texture and vibrant flavor, but canned mango works in a pinch.

What if I don’t have an air fryer?

If you don’t have an air fryer, you can bake the crab cakes in a conventional oven. Preheat the oven to 375°F (190°C) and bake for about 10-15 minutes, or until they are heated through and crispy.

Is it okay to use dried herbs instead of fresh?

Fresh herbs are preferred for their vibrant flavor, but if you must use dried herbs, reduce the quantity by half since dried herbs are more concentrated.

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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.
No ratings yet
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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
Print Recipe Pin Recipe
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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Air Fryer Shrimp and Pineapple Kebabs

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Sheet Pan Shrimp with Cauliflower and Corn

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Trader Joe’s Organic Green Tea

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

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

Frequently Asked Questions

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.