Category: Recipes

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Tilapia with Zucchini and Bell Peppers

pan-seared-tilapia-with-zucchini-and-bell-peppers

Sheet pan meals are great for meal prepping. Our Tilapia with Zucchini and Bell Peppers meal prep recipe is quick and delicious. The perfect seafood recipe for dinner on a busy week.

Tilapia with Zucchini and Bell Peppers is a delicious, nutritious seafood meal prep that is a little different from the usual weeknight dinners. Tilapia is a lean white fish, packed with protein that has a mild, delicate flavor. It has less of a fishy flavor which makes it very versatile. The soft, flaky meat of Tilapia easily melts in your mouth and absorbs the sweet flavors of the bell peppers. 

The bell peppers not only impart sweet notes on the Tilapia but they also add vibrancy to the dish. While the Tilapia brings protein, vitamin B12 and a series of other nutrients, the bell peppers provide vitamin C, which is great for your immune system. They are also rich in antioxidants. Bell peppers bring a crisp bite with a refreshing flavor that lightens the meal. The different colors of bell peppers designate the ripeness of the pepper, the green peppers bring a slightly bitter taste, while red, orange, and yellow are sweeter and milder. A mix of bell peppers can bring balance to your meal.

The last component to the dish is the zucchini which rounds out the nutrition and is low in calories and carbohydrates. High in fiber, vitamin A and C, zucchini is beneficial to weight management, skin health, and immune system. The additional water content of zucchini can also help bring a bit of moisture to the dish in case you over cook anything. 

Sheet pan seafood dinners are quick and nutritious. Cut the veggies, preheat the oven, and place everything on a sheet pan. That’s it, you’re done.

pan-seared-tilapia-with-zucchini-and-bell-peppers

Tilapia with Zucchini and Bell peppers

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Prep Time 5 minutes
Cook Time 17 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

  • 12 o tilapia
  • 1 each zucchini squash (sliced)
  • 1 each red bell pepper (sliced)
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Preheat your oven to 425F
  • Place the tilapia and sliced vegetables on a sheet pan. Season tilapia and veggies with paprika, garlic powder, onion powder, and salt. Coat with olive oil
  • Place the sheet pan in the oven for 15 minutes until the fish cooks through and the veggies are tender
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Shrimp with Pesto Zoodles

shrimp-with-pesto-zoodles

Shrimp with pesto “zoodles”, zucchini spirals, is an elegant looking and tasting dish that is so easy to make. This is a perfect dish for two on a busy weeknight. It feels fancy and is very quick to cook as well as requiring very few dishes so the clean up is quick as well. This take on a classic is also gluten free while still packing the flavor.

We all crave pasta but it doesn’t always fit into our diets. Using zucchini spirals instead of traditional pasta offers several advantages, making it a popular choice for those seeking a healthier or more dietary-flexible option. Lower in calories and carbs, zoodles are better for weight management diets like keto. Zucchinis are more nutritious than traditional noodles as well with vitamin C, potassium, and dietary fiber. They also bring a freshness to the dish that pairs well with the shrimp for a light and impactful meal.

The shrimp with pesto bring Mediterranean flavors together in classic form along with the health benefits. The pesto sauce is lower in calories and acid while the shrimp are a great lean protein. On top of the zoodles, this is a very healthy option for weight management and muscle growth.

When meal prepping shrimp with pesto zoodles, consider keeping the zoodles separate from the sauce. This way you can store them in containers separately and simply combine them together when you’re ready to eat. This will maintain the texture of the zoodles better and since both foods reheat quickly, it makes for a great lunch option.

shrimp-with-pesto-zoodles

Shrimp with Pesto Zoodles

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 1/2 cups cherry tomatoes (sliced)
  • 2 cups Zucchini Spirals
  • 2 tbsp basil pesto sauce
  • salt and peper (as needed)

Instructions
 

  • In a saute pan over medium to high heat, add the basil pesto. Add the zucchini spirals and stir until it is completely coated with the basil pesto
  • Remove from the pan and set aside in a serving dish
  • Add the shrimp to the saute pan and cook through until it is pink (about 3 to 4 minutes)
  • Add the cherry tomatoes and mix in with the shrimp
  • Remove the shrimp and tomato mixture from the pan and place it on top of the zucchini spirals. Season with salt and pepper as needed
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Shrimp with Andouille Sausage

shrimp-with-andouille-sausage

This southern comfort classic, shrimp with andouille sausage, is bold, flavorful, and can pack a kick. The fresh shrimp provides the sweet notes necessary to balance the smoky, spicy flavor of the andouille sausage. A Cajun-stye, andouille sausage is irreplaceable for this recipe. This is a great recipe for cold evenings, friendly gatherings, hearty lunches, really any time you are looking for a dynamic and powerful meal. The taste of Louisiana in every bowl.

Although elements are necessary for a true shrimp with sausage meal, the rest of the spices and volume of each ingredient can be adjusted to taste. If you’re looking for something less spicy, tone down the sausages and cayenne pepper. You can also add sweetness to cut the spice. Try different vegetable mixes to match your preferences. Add a loaf of bread or toss it with pasta for a bit more carbohydrates.

Start with the classic though and enjoy the sweet, spicy flavors of a delicious shrimp with andouille sausage meal.

shrimp-with-andouille-sausage

Shrimp with Andouille Sausage

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Cajun
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • sauce pot

Ingredients
  

  • 8 oz shrimp (peeled and deveined)
  • 2 each pre-cooked andouille sausage links (3 oz each)
  • 1 8 ounce can of tomato sauce
  • 1/4 cup celery (diced)
  • 1/4 cup white onions (diced)
  • 1 each green bell pepper (diced)
  • 1 each garlic clove (minced)
  • 2 tbsp green onions (chopped)
  • 1 each bay leaf
  • 1/4 tsp paprika
  • 1/4 tsp onion powder
  • 1/8 tsp cayenne pepper
  • 1/8 tsp oregano
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Slice the sausage into coins
  • Add olive oil to a sauce pot on medium-high heat
  • Add the onions, peppers, celery, garlic and stir until softened for 2 to 3 minutes
  • Stir in the sausage and season with paprika, garlic powder, oregano, cayenne pepper, and salt. Stir in the bay leaf and add the tomato sauce. Add 1 cup of water and bring the mixture to a boil. Once it boils, reduce the heat low-heat and simmer for about 5-10 minutes
  • Finally, add the shrimp and cook for 3 to 4 minutes until the shrimp is pink and cooked through
  • Stir in the green onions for garnish
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Baked Salmon with Corn and Apple Medley

baked-salmon-with-corn-and-apple-medley

Baked Salmon with Corn and Apply Medley makes for a quick and delicious dinner. The tender, flaky salmon is seasoned to perfectly balance with the sweet corn and crisp apple flavor. The moisture from the corn and apples provides a beautiful bed for the salmon allowing for the crust from the salmon contrast in textures. It’s also stunning to look at it before you even dig in. The mix of savory and sweet creates a refreshing and light dinner.

The whole meal takes less than thirty minutes and requires very little technique or work. Fish can be tricky to cook but salmon is a forgiving fish and the medley provides even more range for dryness.

The salmon provides an excellent source of omega-3 fatty acids, beneficial for your heart. The fiber from the corn and vitamins from the apples offer a well rounded and low calorie dinner. The salmon also provides a ton of protein and healthy fats so it’s perfect for weight loss and muscle gain.

baked-salmon-with-corn-and-apple-medley

Baked Salmon with Corn and Apple Medley

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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

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

Ingredients
  

  • 10 oz salmon
  • 2 cups corn (canned or frozen)
  • 1 each apples (diced)
  • 1 tbsp green onions (chopped)
  • 1/4 tsp paprika
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/8 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Preheat your oven to 375F
  • Season the salmon with paprika, onion powder, garlic powder, and salt covering the whole surface area of the salmon
  • Drain the corn if canned, or defrost if frozen
  • Dice the apples in small pieces
  • Wash and rinse the green onions and thinly slice
  • Place the salmon on a sheet pan. Drizzle it with half of the olive oil and place it in the oven for 15 minutes until it cooks through
  • While the salmon is cooking, add the rest of the oil to the saute pan on medium high heat and saute the corn for 3 to 5 minutes
  • Once the corn heats through, add chopped green onions, the diced apples, and season with salt as needed
  • Remove from the pan and set aside in a serving dish.
  • When the salmon is finished cooking remove it from the oven and place on the serving dish with the corn medley
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Baked Salmon with Cilantro Cauliflower Rice

baked-salmon-with-cilantro-cauliflower-rice

Baked salmon is always delicious and combining it with cilantro cauliflower rice makes for an amazing combo that will fill you up with tons of protein and is low in calories. Cilantro and lime is a great way to start working cauliflower rice into your meals. Cauliflower rice is a low calorie substitute for rice or mashed potatoes. The texture is spot on and the additional seasonings match well with the baked salmon.

This baked salmon and cauliflower rice recipe is very quick and easy to make. The entire dish can be made in 20 min and is a great way to impress your date or significant other. It’s not the usual weeknight dinner despite the spices being common and likely in your pantry already.

This recipe works well with substitutions as well. The baked salmon can work with a medley of vegetables while the cauliflower will pair nicely with chicken or lamb. You’ll need to adjust cooking times of course.

Nutrient rich, delicious, and easy to make, our baked salmon with cilantro cauliflower rice recipe is sure to be a staple in your meal prepping routine. If you’re making extra to save for future meals, wait for the food to cool down and then add the baked salmon and cauliflower rice separately to the containers. Keeping them separated will maintain the consistency and texture of both foods better. You can store up to 3 or 4 days in the fridge however fish tends to dry out so eating it sooner is better than later.

baked-salmon-with-cilantro-cauliflower-rice

Baked Salmon with Cilantro Cauliflower Rice

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

Equipment

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

Ingredients
  

  • 10 oz salmon
  • 3 cups caulifower rice
  • 1/2 cup cherry tomatoes
  • 1/2 cup cilantro (chopped)
  • 1/4 tsp paprika
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Preheat the oven to 375F
  • Slice the cherry tomatoes in half
  • Wash and rinse the cilantro and chop it into small pieces
  • Season the salmon with paprika, garlic powder, onion powder, and salt and pepper, covering the whole surface area of the salmon
  • Place the salmon on a sheet pan. Drizzle it with half of the olive oil and place it in the oven for 15 minutes until it cooks through
  • While the salmon is cooking, add the rest of the olive oil to the saute pan on medium high heat and saute the cauliflower for 3 to 5 minutes until it is tender. Season with salt and pepper as needed
  • Once the cauliflower softens, add chopped cilantro and mix well
  • Remove from the pan and set aside in a serving dish
  • When the salmon is finished cooking remove it from the oven and place it on the serving dish with the cauliflower rice. Add the sliced cherry tomatoes on top and drizzle with olive oil.