Posted on Leave a comment

One Pan Thai Red Curry Cod

thai red curry cod

Looking to shake up your weekly meal prep with something bold, vibrant, and downright delicious? Let me introduce you to this Thai-Inspired Coconut Cod—a dish that’s bursting with rich, creamy flavors and fresh ingredients that’ll make your taste buds do a happy dance. Whether you’re juggling work, family, or just craving something new, this recipe is here to deliver.

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

Calories: 497kcal | Carbohydrates: 17g | Protein: 35g | Fat: 34g | Saturated Fat: 23g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 73mg | Sodium: 1055mg | Potassium: 1248mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2851IU | Vitamin C: 125mg | Calcium: 112mg | Iron: 6mg
thai red curry cod
thai red curry cod

One Pan Thai Red Curry Cod

Give this Thai-Inspired Red Curry Cod a spot in your meal prep rotation, and watch it become a go-to favorite. It’s comforting, fresh, and totally crave-worthy. Happy cooking
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 497 kcal

Equipment

  • knife
  • cutting board
  • skillet

Ingredients
  

  • 12 oz cod fillets
  • 1/4 cup red onions (diced)
  • 1/4 cup green onions (chopped)
  • 2 tablespoons garlic cloves (minced)
  • 2 tablespoons fresh ginger (minced)
  • 1 yellow bell pepper (sliced)
  • 4 fresh basil leaves
  • 2 tablespoons red curry paste
  • 1 cup coconut milk
  • 1/2 cup vegetable broth (or water, if needed to thin out the sauce)
  • 2 tablespoons lime juice
  • 1 tablespoon fish sauce
  • 1 tablespoon olive oil

Instructions
 

  • Heat olive oil in a large skillet over medium heat. Add the red onions, green onions, garlic, and ginger. Sauté for 2-3 minutes until fragrant and softened.
  • Stir in the Thai red curry paste, mixing well to coat the aromatics.
  • Pour in the coconut milk and stir until combined. Add the fish sauce for that umami punch.
  • Gently place the cod fillets into the coconut broth. Add the sliced yellow bell peppers and fresh basil leaves.
  • Cover the skillet with a lid and reduce the heat to medium-low. Let it simmer gently for 10-12 minutes until the cod is cooked through and flaky.
  • If the sauce thickens too much, add a splash of water or vegetable broth to loosen it up.
  • Finish with a squeeze of fresh lime juice and garnish with extra basil leaves. Serve over fluffy rice or slurp-worthy rice noodles

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: 497kcalCarbohydrates: 17gProtein: 35gFat: 34gSaturated Fat: 23gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 73mgSodium: 1055mgPotassium: 1248mgFiber: 2gSugar: 3gVitamin A: 2851IUVitamin C: 125mgCalcium: 112mgIron: 6mg

Reasons Why This Recipe Is Perfect for Your Meal Prep:

  • Quick & Easy: Ready in under 30 minutes, it’s perfect for busy weekdays when time is tight but you still crave something wholesome.
  • One-Pan Wonder: Fewer dishes to wash means less time cleaning and more time enjoying your flavorful creation.
  • Meal Prep Friendly: The flavors deepen beautifully as it sits, making your leftovers taste even better the next day.
  • Nutrient-Packed: Cod is lean and protein-rich, while the veggies add fiber and antioxidants. A well-balanced, guilt-free meal!
  • Customizable: Spice lover? Add extra curry paste. Veggie fan? Toss in snap peas or carrots. Make it your own!
  • Exotic Yet Accessible: It brings Thai-inspired flavors to your kitchen with pantry-friendly ingredients.
  • Family-Approved: Mild, creamy, and subtly spiced, it’s a dish the whole family can enjoy—even picky eaters!

The PrepYoSelf Newsletter

Here’s What You Need

  • Cod fillets: Mild and flaky, cod absorbs the rich, aromatic flavors of the curry and coconut milk, making it the perfect protein base.
  • Red onions (diced): Adds a sweet, slightly sharp flavor that balances the creaminess of the coconut milk.
  • Green onions (chopped): Offers a fresh, slightly peppery bite that brightens the dish.
  • Garlic cloves (minced): Infuses the dish with a bold, savory depth that complements the curry paste.
  • Fresh Ginger (minced): Adds a warm, zesty kick that enhances the Thai-inspired flavors.
  • Yellow bell pepper (sliced): Sweet and crunchy, it provides a pop of color and texture against the tender cod.
  • Fresh basil leaves: Introduces a fragrant, herbal note that pairs beautifully with the creamy coconut base.
  • Thai red curry paste: The heart of the dish, bringing a spicy, aromatic depth with flavors of lemongrass, chili, and spices.
  • 1 cup coconut milk: Creates a rich, creamy sauce that mellows the heat of the curry paste and adds luscious texture.
  • Vegetable broth (or water if needed to thin out the broth): Lightens the sauce slightly, ensuring the perfect consistency without diluting flavor.
  • Lime juice: Adds a bright, tangy finish that cuts through the richness, enhancing all the flavors.
  • Fish sauce (adjust to taste): Provides umami depth and a subtle salty kick that ties everything together.
thai red curry cod

How to Meal Prep Thai Red Curry Cod

  1. Heat the olive oil: Pour 1 tablespoon of olive oil into a large skillet and place it over medium heat. Allow the oil to warm up for about 30 seconds until it shimmers slightly, which means it’s hot enough to cook the aromatics.
  2. Cook the aromatics: Add the diced red onions, chopped green onions, minced garlic, and minced ginger to the skillet. Stir them frequently with a wooden spoon or spatula and cook for 2-3 minutes until they become soft and fragrant, releasing their natural oils.
  3. Add the curry paste: Spoon in the Thai red curry paste and stir well to combine it with the cooked aromatics. Let it cook for 1 minute to bloom the spices, which will enhance the flavor of the dish.
  4. Create the sauce: Slowly pour in the coconut milk while stirring to create a smooth, creamy mixture. Add the fish sauce at this stage to infuse the sauce with umami flavor. Continue stirring until everything is well combined.
  5. Add the cod and vegetables: Gently place the cod fillets into the coconut curry sauce, making sure they’re partially submerged for even cooking. Scatter the sliced yellow bell peppers and fresh basil leaves around the fish.
  6. Simmer the dish: Cover the skillet with a lid to trap the heat and moisture. Reduce the heat to medium-low to prevent the sauce from boiling too vigorously. Let the dish simmer gently for 10-12 minutes. Check the cod by gently flaking it with a fork—it should be opaque and easily flake apart when fully cooked.
  7. Adjust the consistency: If the sauce seems too thick, add a splash of vegetable broth or water to loosen it up. Stir gently to combine without breaking the cod fillets.
  8. Finish with lime: Once the cod is cooked through, turn off the heat. Squeeze fresh lime juice over the dish to brighten the flavors. Garnish with extra basil leaves for a fresh, aromatic finish.
  9. Serve and enjoy: Serve the Thai-Inspired Coconut Cod over a bed of steamed rice or rice noodles to soak up the delicious sauce. Enjoy your flavorful, nutritious meal!

thai red curry cod

Pairing Tips for Red Curry Cod

  • Serve with grains: Pair with jasmine rice, brown rice, or quinoa for a fiber-rich, satisfying base.
  • Add fresh sides: A simple cucumber salad with lime juice and chili flakes offers a refreshing, crunchy contrast.
  • Steamed Broccoli or Bok Choy: Simple steamed greens balance the rich flavors with a clean, fresh bite.
  • Toppings: Top with chopped peanuts or cashews for an extra crunch.
thai red curry cod

Similar Recipes

ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

salmon beet salad

Citrus Ginger Salmon Spinach Salad with Roasted Beets

You Might Also Like

Frequently Asked Questions

Can I use frozen cod?

Yes, just make sure to thaw the cod completely and pat it dry before cooking to prevent excess water from diluting the sauce.


Is this dish spicy?

It has a mild kick from the Thai red curry paste, but you can adjust the heat by adding more or less curry paste to suit your taste.


What can I use instead of fish sauce?

You can use salt, soy sauce, or even miso paste for an umami boost.

Posted on Leave a comment

Easy Cottage Cheese Cucumber Salad

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Looking for a snack that’s easy to whip up, tastes amazing, and keeps you full? This Cottage Cheese Cucumber Salad is the perfect recipe for beginner cooks who want something fresh, nutritious, and high in protein. With just a few simple ingredients and no cooking required, you can have this refreshing salad ready in minutes!

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

Calories: 150kcal | Carbohydrates: 9g | Protein: 15g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 21mg | Sodium: 708mg | Potassium: 420mg | Fiber: 2g | Sugar: 6g | Vitamin A: 621IU | Vitamin C: 10mg | Calcium: 179mg | Iron: 1mg

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Easy Cottage Cheese Cucumber Salad

Enjoy this cottage cheese cucumber salad as a refreshing snack or pair it with whole-grain crackers for a complete mini-meal. It’s tasty, healthy, and just too easy not to try!
No ratings yet
Prep Time 5 minutes
Course Salad, Side Dish
Cuisine American, Mediterranean
Servings 2
Calories 150 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 1 cup cottage cheese
  • 1 cucumber (diced)
  • 1 roma tomato (diced)
  • 2 tablespoons green onions (sliced)
  • 2 tablespoons shaved parmesan cheese
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt

Instructions
 

  • In a medium bowl, stir together cottage cheese, tomatoes, green onions, grated parmesan cheese, and cucumbers. Sprinkle in the seasonings and stir until well-mixed. Chill until serving.

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: 150kcalCarbohydrates: 9gProtein: 15gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 21mgSodium: 708mgPotassium: 420mgFiber: 2gSugar: 6gVitamin A: 621IUVitamin C: 10mgCalcium: 179mgIron: 1mg

Why This Recipe is a Winner

  • Protein-Packed Goodness: With cottage cheese as the star, this salad delivers a satisfying protein punch, making it a perfect snack to fuel your day.
  • Beginner-Friendly: If you can chop and stir, you can make this! It’s simple enough for anyone starting out in the kitchen.
  • Cool and Refreshing: The crisp cucumber and juicy tomato bring hydrating, fresh vibes—ideal for a hot day or when you need a light, energizing bite.
  • Nutrient-Rich: Packed with vitamins like A, C, and K from the veggies and calcium from the cottage cheese, it’s a snack that works as hard as you do.
  • Quick and Easy: You can whip this up in 5 minutes flat—no cooking required! Perfect for busy days or when you want something delicious with minimal effort.
  • Customizable for Meal Prep: Make a big batch and portion it out for the week. It holds up well in the fridge, making it a reliable go-to snack or lunch side.
  • Low-Calorie, Big Flavor: Seasoned with dill and garlic powder, this salad feels indulgent without packing in extra calories.

The PrepYoSelf Newsletter

Simple Ingredients

  • Cottage Cheese: The creamy, slightly tangy cottage cheese acts as the base, tying all the ingredients together. Its high protein content makes it satisfying and filling, while its mild flavor complements the fresh veggies without overpowering them.
  • Cucumber: Crisp, refreshing, and hydrating, cucumber adds a crunch that contrasts beautifully with the creamy texture of cottage cheese. Its cool, mild taste makes it a perfect partner for the tanginess of the cheese and the zest of the seasonings.
  • Roma Tomato: Juicy and slightly sweet, Roma tomatoes bring a pop of color and a burst of flavor. Their natural acidity balances the richness of the cottage cheese and enhances the overall taste of the salad.
  • Green Onions: With a mild oniony bite, green onions add a layer of savory depth without being too overpowering. They give the salad a subtle zing that complements the freshness of the cucumber and tomato.
  • Dried Dill: Dill’s herby, slightly citrusy flavor is a game-changer in this recipe. It adds a touch of brightness and pairs beautifully with the cucumber, making the salad feel fresh and light.
  • Garlic Powder: A little garlic powder goes a long way! It adds warmth and a hint of savory flavor that rounds out the creaminess of the cottage cheese and the freshness of the veggies.

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

How to Make Cottage Cheese Cucumber Salad

  1. In a medium bowl, combine cottage cheese, cucumber, tomato, green onions, and grated parmesan cheese.
  2. Sprinkle in the dried dill, garlic powder, salt, and pepper. Stir until well mixed.
  3. Taste and adjust seasoning if needed.
  4. Cover and chill in the refrigerator for at least 10 minutes to let the flavors meld together.
  5. Serve as a snack, side dish, or alongside a light lunch.

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Meal Prep Pairing Tips:

  • Whole-Grain Crackers or Pita Chips: Add some crunch by pairing the salad with whole-grain crackers or pita chips. They’re perfect for scooping and add complex carbs to keep you energized.
  • Grilled Chicken Strips: Amp up the protein by including grilled or baked chicken strips. Lightly seasoned chicken complements the salad’s fresh flavors without overpowering it.
  • Hard-Boiled Eggs: For an extra boost of protein and healthy fats, hard-boiled eggs are a simple and portable addition. Slice them up and serve alongside the salad.
  • Quinoa or Brown Rice: Make it a more substantial meal by prepping a side of quinoa or brown rice. Their nutty flavors and chewy textures work well with the creamy salad.
  • Avocado Slices: Creamy avocado slices add healthy fats and a buttery texture, making your meal more satisfying and nutrient-dense.
  • Roasted Sweet Potatoes: Add some natural sweetness and complex carbs with roasted sweet potato wedges. The caramelized edges and earthy flavor complement the fresh salad beautifully. 
  • Fresh Fruit: Pair with a side of fresh fruit like apple slices, grapes, or berries for a sweet and hydrating addition to your meal.
  • Hummus and Veggie Sticks: For extra veggies and a savory dip, include hummus with carrot, celery, or bell pepper sticks. The flavors will pair well with the herbaceous dill in the salad.
  • Lemon or Lime Wedges: Toss in some lemon or lime wedges to squeeze over the salad for an extra citrusy zing. This can brighten the flavors even more!

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Similar Recipes

fried egg and sausage hash

Fried Egg with Apple and Sausage Hash

Easy Cheese Omelette

easy sausage egg muffins

Sausage Egg Muffins with Strawberries

You Might Also Like

Frequently Asked Questions

Can I use a different type of cheese?

Absolutely! If cottage cheese isn’t your thing, try Greek yogurt, ricotta, or even crumbled feta for a similar creamy texture and flavor.


How long does this salad last in the fridge?

This salad can be stored in an airtight container for up to 2 to 3 days. The cucumber and tomato may release some liquid, so give it a quick stir before serving or drain the excess liquid.


Can I add more veggies?

Of course! Feel free to toss in diced bell peppers, shredded carrots, or even some spinach or arugula for added nutrition and color.

Posted on Leave a comment

Breakfast Spinach and Egg Skillet

skillet with spinach, eggs, cheese, and tomatoes

If you’ve been struggling with fluctuating energy levels and think healthy eating can’t be appealing, let me prove you wrong with this delicious and easy-to-make Breakfast Skillet Spinach and Egg recipe. This all-in-one skillet dish is a quick way to fuel your day while embracing a balanced and satisfying meal.

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

Calories: 379kcal | Carbohydrates: 13g | Protein: 19g | Fat: 29g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 18g | Trans Fat: 0.01g | Cholesterol: 175mg | Sodium: 453mg | Potassium: 1068mg | Fiber: 8g | Sugar: 2g | Vitamin A: 6364IU | Vitamin C: 31mg | Calcium: 175mg | Iron: 3mg

plate with spinach, eggs, cheese, and tomatoes

The PrepYoSelf Newsletter

skillet with spinach, eggs, cheese, and tomatoes

Breakfast Spinach and Egg Skillet

This quick and hearty Breakfast Skillet Spinach and Egg recipe combines protein-packed eggs, nutrient-rich spinach, creamy avocado, and fresh tomatoes in a single skillet to energize your day with flavor and ease.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 379 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • spatula

Ingredients
  

  • 4 cups baby spinach
  • 2 eggs
  • 1/2 cup egg whites
  • 1/4 cup shredded mozzarella cheese
  • 1 roma tomato (diced)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • red pepper flakes (optional: sprinkle to desired heat)
  • 1 avocado (peeled and sliced)

Instructions
 

  • Heat the Skillet: Add olive oil to a heated pan on medium heat. Toss in the baby spinach and sauté until wilted. Push the spinach to the edges, creating a hole in the center.
  • Add the Eggs: Crack the eggs into the middle of the skillet.
  • Incorporate Egg Whites and Cheese: Pour the egg whites around the whole eggs, and sprinkle mozzarella cheese over the spinach and egg whites.
  • Add the Tomatoes: Scatter the diced roma tomato on top.
  • Cook and Set: Cover the skillet with a lid and let it cook for 3-4 minutes, or until the egg whites are set.
  • Season and Serve: Sprinkle with salt, pepper, and red pepper flakes (if you like a bit of heat). Serve with fresh avocado slices on the side.

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: 379kcalCarbohydrates: 13gProtein: 19gFat: 29gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 18gTrans Fat: 0.01gCholesterol: 175mgSodium: 453mgPotassium: 1068mgFiber: 8gSugar: 2gVitamin A: 6364IUVitamin C: 31mgCalcium: 175mgIron: 3mg

Why This Breakfast Skillet is the Perfect Energy Boost:

  • Packed with Protein: The combination of whole eggs and egg whites provides high-quality protein to keep you full and maintain steady energy levels throughout the morning.
  • Rich in Nutrients: Baby spinach is a powerhouse of vitamins like A, C, and K, as well as iron, which supports healthy blood flow and energy production.
  • Healthy Fats for Satiety: The olive oil and avocado deliver heart-healthy fats, giving your brain and body the fuel they need to perform at their best.
  • Low-Carb and Light: This dish is naturally low in carbs, making it perfect for those looking to avoid energy crashes from refined sugars or heavy starches.
  • Quick and Easy: With just one skillet and a few minutes, you can whip up a meal that’s simple, convenient, and mess-free.
  • Customizable Heat: Adding red pepper flakes gives a metabolism-boosting kick while keeping the dish flavorful and exciting.
  • A Burst of Freshness: The diced roma tomato and creamy avocado slices balance the dish with freshness and a pop of natural sweetness.

Simple Ingredients You’ll Need

  • Baby Spinach: Spinach is the nutrient powerhouse of this dish, bringing a mild, earthy flavor that pairs well with eggs and cheese. Packed with vitamins A, C, and K, as well as iron and fiber, it supports energy levels and overall health. Its quick wilting makes it perfect for a skillet, as it adds volume and nutrients without extra cooking time. Substitute with kale, arugula, or Swiss chard for a slightly different flavor profile. These greens also wilt quickly and are packed with nutrients.
  • Eggs: The whole eggs are the heart of this recipe, delivering protein and healthy fats that keep you full and satisfied. Their creamy yolks create a luxurious texture, while their mild flavor allows the other ingredients to shine.
  • Egg Whites: Egg whites add extra protein without additional fat, balancing the richness of the yolks. They help hold the dish together as they cook, creating a light, fluffy texture around the spinach and cheese.
  • Shredded Mozzarella Cheese: Mozzarella is the perfect choice for this skillet because it melts beautifully and has a mild, creamy flavor. It ties the ingredients together, creating a gooey layer of indulgence that complements the eggs and spinach. Swap for feta, cheddar, or a dairy-free cheese alternative to suit your taste or dietary preferences.
  • Roma Tomato: Diced roma tomatoes bring a fresh, tangy burst of flavor that cuts through the richness of the eggs and cheese. Their slight acidity brightens the dish and provides a juicy contrast to the creamy textures. Use cherry tomatoes, sun-dried tomatoes, or even a small amount of salsa for a flavorful twist.
  • Avocado: Creamy avocado slices served on the side add a luscious texture and mild flavor that balances the savory elements of the skillet. They also provide a dose of healthy monounsaturated fats to keep you full and energized. If unavailable, try a dollop of guacamole, hummus, or Greek yogurt on the side for creaminess.
  • Red Pepper Flakes (Optional): If you like a touch of heat, red pepper flakes add a spicy kick that elevates the dish without overpowering it. They also stimulate the palate, making the dish more exciting to eat. Add herbs like basil, oregano, or parsley for extra flavor, or experiment with smoked paprika or cumin for a unique touch.

skillet with spinach, eggs, cheese, and tomatoes

How to Meal Prep This Breakfast Recipe

  1. Heat the Skillet: Place a medium-sized skillet on the stove over medium heat and add the olive oil. Once the oil is warm (but not smoking), add the baby spinach. Stir the spinach with a spatula until it wilts and reduces in size, about 1-2 minutes. Push the spinach to the edges of the skillet, leaving an open space in the center.
  2. Add the Eggs: Carefully crack the eggs one at a time into the center of the skillet. Try to keep the yolks intact for a pretty presentation.
  3. Incorporate Egg Whites and Cheese: Slowly pour the egg whites around the whole eggs, filling the spaces between the spinach and eggs. Sprinkle the shredded mozzarella cheese evenly over the spinach and egg whites.
  4. Add the Tomatoes: Scatter the diced roma tomato on top of the spinach and cheese, spreading it evenly for a burst of fresh flavor.
  5. Cook and Set: Cover the skillet with a lid to trap the heat. Let it cook for about 3-4 minutes, or until the egg whites turn solid and no longer appear runny. If you’re unsure, gently tap the skillet to check for firmness.
  6. Season and Serve: Remove the skillet from the heat and sprinkle salt, pepper, and red pepper flakes (if you like a little spice) over the entire dish. Slice the avocado and arrange it on the side for a creamy, fresh addition. Serve hot and enjoy!

skillet with spinach, eggs, cheese, and tomatoes

Pairing Tips:

  • Add a Side of Whole Grains: Pair this skillet with cooked quinoa, brown rice, or a slice of whole-grain toast to add complex carbohydrates for sustained energy. Store grains separately and reheat when ready to serve.
  • Include Fresh Fruit: Add a small container of berries, orange slices, or a banana for a touch of natural sweetness and added vitamins.
  • Pre-Cut Vegetables: Prep extra veggies like bell peppers, mushrooms, or zucchini to sauté alongside the spinach for variety. Store them in airtight containers in the fridge for up to 4 days.
  • Protein Boost: Pair with a side of turkey bacon, chicken sausage, or smoked salmon for an extra protein boost. Cook and store separately for easy reheating.
  • Batch Cooking: Double the recipe and divide it into individual portions for quick breakfasts throughout the week. Store in meal prep containers in the fridge for up to 4 days.

plate with spinach, eggs, cheese, and tomatoes

Similar Recipes

fried egg and sausage hash

Fried Egg with Apple and Sausage Hash

Easy Cheese Omelette

easy sausage egg muffins

Sausage Egg Muffins with Strawberries

You Might Also Like

Frequently Asked Questions

Can I use frozen spinach instead of fresh?

Yes, but be sure to thaw and squeeze out any excess water from the frozen spinach before adding it to the skillet. This prevents the dish from becoming watery.


Can I use egg whites only?

Of course, Just replace the whole eggs with additional egg whites for a lighter version of the dish.


Can I make this recipe in a smaller pan?

Yes, just reduce the quantities to fit the size of your pan. For example, use 2 eggs, 2 cups of spinach, and half the amount of other ingredients for a single-serving portion.

Posted on Leave a comment

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!

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

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

cod with spinach

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!

The PrepYoSelf Newsletter

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.
No ratings yet
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

Similar Recipes

ginger salmon

Oven Baked Orange Ginger Salmon and Snow Peas

shrimp and asparagus

Oven Baked Shrimp with Panko Breaded Asparagus

salmon beet salad

Citrus Ginger Salmon Spinach Salad with Roasted Beets

You Might Also Like

Frequently Asked Questions

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.

Posted on Leave a comment

Easy Salmon Burger Lettuce Wraps with Crispy Sweet Potato Cubes

salmon burger lettuce wraps with sweet potato cubes

If you’re looking for a quick, healthy, and heart-healthy meal, these Salmon Burger Lettuce Wraps with Crispy Roasted Sweet Potatoes recipe are a perfect fit. With just a few simple ingredients, you can whip up a delicious, low-carb dish in under 20 minutes. We’re using Trader Joe’s pre-formed salmon patties to help speed up the meal prep process! The tender, omega-3-rich salmon patties pair perfectly with crisp iceberg lettuce and juicy tomatoes, while roasted sweet potato cubes add a satisfying crunch and sweetness. This meal is not only flavorful but also customizable with easy ingredient swaps, making it ideal for busy weeknights or meal prep for the week ahead.

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

salmon burger lettuce wraps with sweet potato cubes

Why This Recipe Works for Busy Individuals:

This recipe is the perfect weekday meal for those who want something heart-healthy, quick, and easy to prep. The air fryer does most of the work, and you’ll have a balanced, delicious meal ready in under 20 minutes! With protein-rich salmon, fresh lettuce, and sweet potato cubes for a dose of fiber and vitamins, it’s not just filling but also great for meal prepping. You can cook extra salmon patties and potatoes to enjoy later in the week, making it a time-saver for anyone looking to stay on track with their healthy eating goals

The PrepYoSelf Newsletter

Why These Ingredients Work Together:

  • Trader Joe’s Salmon Patties: These salmon patties are packed with heart-healthy omega-3 fatty acids and protein, making them a nutritious choice for busy individuals. The mild flavor of the salmon pairs well with many ingredients, and because they’re pre-seasoned, they require minimal effort. If you don’t have salmon patties, you can easily swap them for grilled chicken breasts, veggie burgers, or even a turkey patty for a similar protein boost.
  • Iceberg Lettuce Wraps: Iceberg lettuce is a great low-carb, crunchy alternative to bread or buns, and its mild taste allows the salmon and other flavors to shine. The crisp texture contrasts nicely with the tender salmon. If you want more nutrients or a sturdier wrap, you can swap iceberg for romaine lettuce, butter lettuce, or even collard greens.
  • Roma Tomato: Sliced Roma tomatoes add a juicy freshness and a subtle sweetness to balance the savory flavors of the salmon. The acidity in the tomato also enhances the overall taste of the dish. If you’re out of Roma tomatoes, you can easily substitute with cherry tomatoes, a beefsteak tomato, or even sliced cucumbers for a bit of crunch.
  • Sweet Potato: Sweet potatoes are rich in fiber, vitamins, and antioxidants, making them a nutrient-dense side dish. The natural sweetness of the roasted sweet potatoes complements the savory and slightly salty flavor of the salmon patties. You can swap sweet potatoes for regular potatoes, carrots, or even roasted butternut squash if you prefer a different flavor profile.
  • Olive Oil: Olive oil is used to coat the sweet potato cubes, helping them roast evenly and adding a touch of healthy fats. It also enhances the flavor of the spices and creates a golden, crispy texture on the potatoes. If you don’t have olive oil, feel free to use avocado oil, coconut oil, or even melted butter for similar results.
  • Seasonings (Salt, Paprika, Garlic Powder): These spices are simple but effective. Salt brings out the natural flavors of the ingredients, while paprika adds a smoky warmth, and garlic powder lends a savory depth. You can easily swap these seasonings to fit your taste preferences—try using chili powder for heat, rosemary for an earthy flavor, or cumin for a warm, spiced twist.

salmon burger lettuce wraps with sweet potato cubes

Easy Recipe Steps to Make Salmon Lettuce Wraps

  1. Cook the Salmon Patties: Remove the salmon patties from their packaging and place them in the air fryer basket. Set the temperature to 400°F and cook for 8 to 10 minutes. Check that they reach an internal temperature of 145°F using a food thermometer. If they aren’t quite there, cook for an extra 2 to 3 minutes until fully cooked through.
  2. Roast the Sweet Potatoes: While the salmon is cooking, peel the sweet potato and cut it into ½ inch cubes. Place the cubes in a bowl, drizzle with olive oil, and sprinkle on the salt, paprika, and garlic powder. After the salmon is done, add the sweet potato cubes to the air fryer and cook at 400°F for 8 to 10 minutes, shaking the basket halfway. For extra crispiness, cook for an additional 2 to 3 minutes until golden.
  3. Prepare the Lettuce Wraps: While the sweet potatoes cook, take the iceberg lettuce and carefully cut out the leaves to create wraps. Rinse them under cold water and pat dry. Slice the Roma tomato into thin rounds so everything is ready to go.
  4. Assemble the Lettuce Wraps: Take a cooked salmon patty and place it between two lettuce leaves. Add a couple of tomato slices on top. Feel free to customize with cheese, avocado, or your favorite sauce. Serve alongside the crispy sweet potato cubes for a complete meal.

Reference the recipe card below for detailed instructions.

salmon burger lettuce wraps with sweet potato cubes

Pairing Tips

  • Side Salad: A light cucumber and tomato salad with lemon vinaigrette complements the rich flavors of the salmon patties.
  • Whole Grain: For a more filling meal, pair the wraps with a side of quinoa, brown rice, or farro.
  • Toppings and Dips: Pair your wraps with a simple tahini or yogurt dip for added creaminess and flavor. Enjoy with slides of avocado.
  • Fruit Salad: A fresh fruit salad of berries or citrus slices adds a light, refreshing contrast to the meal.

salmon burger lettuce wraps with sweet potato cubes

salmon burger lettuce wraps with sweet potato cubes

Easy Weekday Recipe: Trader Joe’s Salmon Burger Lettuce Wraps with Crispy Roasted Sweet Potato Cubes

Quick and heart-healthy, these salmon lettuce wraps paired with crispy roasted sweet potatoes are a delicious and easy meal perfect for busy weeknights or meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 6 oz salmon patties (Trader Joe's frozen patties)
  • 6 iceberg lettuce wraps
  • 1 roma tomato (sliced)
  • 1/2 lb sweet potato (peeled and diced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Cook the Salmon Patties: Remove the salmon patties from the packaging and air fry them at 400°F for 8 to 10 minutes, until they reach an internal temperature of 145°F. If needed, cook for an additional 2 to 3 minutes to ensure they are perfectly cooked.
  • Roast the Sweet Potatoes: While the salmon cooks, peel and dice the sweet potato into ½ inch cubes. Toss the cubes with olive oil, salt, paprika, and garlic powder. Once the salmon is done, place the seasoned sweet potato cubes in the air fryer and cook at 400°F for 8 to 10 minutes, shaking halfway through. If you want them crispier, cook in 2 to 3 minute increments until golden and crunchy.
  • Prepare the Lettuce Wraps: While the potatoes cook, cut and rinse the iceberg lettuce leaves, then pat them dry. Arrange the sliced Roma tomatoes to have them ready for assembly.
  • Assemble the Lettuce Wraps: Place each salmon patty between two lettuce wraps and top with sliced tomatoes. You can add a slice of cheese, avocado, or your favorite condiment for extra flavor. Serve with the crispy roasted sweet potato cubes on the side.

Similar Recipes

salmon beet salad

Citrus Ginger Salmon with Roasted Beets

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

salmon salad

Salmon Stuffed Avocado Salad

You Might Also Like

Frequently Asked Questions

Can I cook the salmon patties from frozen?

Yes! You can air fry, pan-sear, bake, or grill the salmon patties directly from frozen. Cooking times will be slightly longer than thawed patties. Just ensure the internal temperature reaches 145°F.


How long can I store leftovers?

Cooked salmon patties and roasted sweet potatoes can be stored in an airtight container in the fridge for up to 3 days. For best results, store the lettuce and toppings separately to keep everything fresh.


What’s an easy swap for iceberg lettuce?

Romaine, butter lettuce, or collard greens make excellent alternatives for wraps. If you want a grain-based option, use whole wheat tortillas or pita bread.

Posted on Leave a comment

Smoked Salmon Omelette with Asparagus and Greek Yogurt

omelette with smoked salmon, tomatoes and asparagus

Looking for a satisfying, nutritious meal that’s easy to prep and will keep you energized? Say hello to this smoked salmon omelette with asparagus, Greek yogurt, and a fresh burst of tomatoes! This is the ultimate brunch-for-lunch recipe that not only feels indulgent but is also packed with healthy goodness. And the best part? It’s meal-prep friendly, meaning you can make it ahead of time and enjoy a balanced, protein-rich meal on the go!

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

Calories: 288kcal | Carbohydrates: 6g | Protein: 25g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 341mg | Sodium: 870mg | Potassium: 512mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1501IU | Vitamin C: 11mg | Calcium: 101mg | Iron: 4mg

omelette with smoked salmon, tomatoes and asparagus

Why You’ll Love This Recipe:

This omelette is a dream for anyone looking to eat healthier while still enjoying a flavorful and satisfying meal. The smoked salmon provides a rich source of omega-3 fatty acids, which are great for heart health and reducing inflammation. Paired with protein-packed eggs, creamy Greek yogurt, and nutrient-dense asparagus, this meal offers a powerhouse of essential nutrients

  • Eggs: Full of high-quality protein to keep you full and fueled throughout the day.
  • Smoked Salmon: A delicious way to get your omega-3s, supporting brain health and overall well-being.
  • Greek Yogurt: Adds a creamy texture while boosting the protein content without unnecessary fats. It also pairs well with the smoked salmon to even out the salty flavors.
  • Asparagus & Tomatoes: Loaded with fiber, vitamins, and antioxidants, adding a fresh and light contrast to the richness of the salmon and eggs.

The PrepYoSelf Newsletter

Ingredient Substituions

  • Smoked Salmon: If you don’t like smoked salmon, swap it out with cooked chicken breasts or turkey bacon.
  • Greek Yogurt: Low-Fat Sour cream is a great tangy and creamy alternative, or serve it with mashed avocados for the same creamy texture without the dairy.
  • Asparagus: Use sautéed spinach for a different green vegetable or roasted broccoli for a nutrient-packed swap.
  • Green Onions: Chives are a milder flavor, great for a subtle onion taste.
  • Sliced Tomatoes: Use Sun-Dried Tomatoes for a more intense tomato flavor or roasted Red Peppers for a different flavor and a touch of sweetness.

omelette with smoked salmon, tomatoes and asparagus

How to Prepare Smoked Salmon Omelette

  1. Cook the Asparagus: Preheat your air fryer to 400°F. Drizzle the asparagus spears with olive oil and season with a pinch of salt and pepper. Arrange them in the air fryer basket and cook for 3-4 minutes until they’re tender and slightly crispy. Set them aside.
  2. Whisk the Eggs: In a bowl, crack the eggs and whisk them well with a pinch of salt and pepper.
  3. Cook the Omelette: Heat a medium-sized frying pan with a drizzle of olive oil over medium-high heat. Pour in half the eggs and let them cook for 30-45 seconds. As the edges set, gently pull the eggs toward the center using a fork, allowing uncooked eggs to spread to the edges. Repeat until the eggs are almost fully cooked. Use a lid to help speed up the cooking process if needed.
  4. Top with Flavor: Once the omelette is cooked, add a dollop of Greek yogurt on top, followed by the smoked salmon, a few asparagus spears, and some fresh tomatoes.
  5. Repeat: Repeat the process for the second omelette or save the rest of the ingredients for a quick reheat-and-eat later in the week.

Reference the recipe card below for detailed instructions.

omelette with smoked salmon, tomatoes and asparagus

Meal Prep Pairings

  • Greek Yogurt Fruit Parfait: Fruit parfait adds a touch of sweetness and provides a balance of protein, fiber, and antioxidants. It’s a great option for a balanced breakfast or snack.
  • Whole Grain Toast: Toast adds a satisfying crunch and pairs well with the omelette. Whole grains offer more fiber and nutrients compared to white bread.
  • Sweet Potato Wedges: Sweet potatoes add a satisfying, slightly sweet flavor and are rich in fiber and vitamins. They make a hearty and nutritious side.

omelette with smoked salmon, tomatoes and asparagus

omelette with smoked salmon, tomatoes and asparagus

Healthy Smoked Salmon Omelette with Asparagus

A delicious smoked salmon omelette topped with Greek yogurt, asparagus, and fresh tomatoes, perfect for a healthy and satisfying meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, lunch
Cuisine American
Servings 2
Calories 288 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • Air Fryer

Ingredients
  

  • 4 oz smoked salmon
  • 4 large eggs
  • 2 tablespoons green onions (chopped)
  • 2 tablespoons Greek yogurt
  • 1/2 cup tomatoes (sliced)
  • 10 asparagus spears
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Cook the Asparagus: Preheat the air fryer to 400°F. Drizzle the asparagus with olive oil, salt, and pepper. Air fry for 3-4 minutes until tender and slightly crispy. Set aside.
  • Whisk the Eggs: Crack the eggs into a bowl. Add a pinch of salt and pepper, then whisk well.
  • Cook the Omelette: Heat a frying pan over medium-high heat with a drizzle of olive oil. Pour in half of the eggs. After 30-45 seconds, as the edges set, pull the eggs toward the center with a fork. Repeat until almost fully cooked. Cover with a lid if needed to speed up cooking.
  • Top with Flavor: Once the omelette is done, top with a dollop of Greek yogurt, smoked salmon, a few asparagus spears, and fresh tomatoes.
  • Repeat: Repeat for the second omelette, or save the ingredients for later.

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: 288kcalCarbohydrates: 6gProtein: 25gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 341mgSodium: 870mgPotassium: 512mgFiber: 2gSugar: 3gVitamin A: 1501IUVitamin C: 11mgCalcium: 101mgIron: 4mg

Similar Recipes

shrimp quinoa salad

Citrus Shrimp Quinoa and Spinach Salad

ginger salmon

Baked Orange Ginger Salmon with Snow Peas

salmon and watermelon salad

Grilled Salmon with Watermelon Salad

You Might Also Like

Frequently Asked Questions

Can I use egg whites only for this recipe?

Yes, you can use egg whites only if you prefer a lower-fat option. Substitute the 4 whole eggs with 8 egg whites. The cooking process remains the same.


How do I know when the omelette is fully cooked?

The omelette is done when the eggs are set and no longer runny. The edges should be slightly golden, and the center should be firm but still moist.


How can I adjust the recipe for larger batches?

To make a larger batch, simply multiply the ingredients as needed. Cook the omelettes in batches to avoid overcrowding the pan, and keep cooked omelettes warm in a low oven until ready to serve.

Posted on Leave a comment

Low Carb Shrimp Zucchini Boats

shrimp zucchini boats

If you’re on the hunt for a quick, budget-friendly, and incredibly tasty dish that’s low carb and high in protein, you’ve hit the jackpot with these Shrimp & Artichoke Zucchini Boats! Picture this: tender zucchini filled with a savory shrimp and artichoke mixture, all topped with a sprinkle of Parmesan and fresh Roma tomatoes. Not only is this meal a breeze to prepare, but it also packs a flavorful punch that will make you forget you’re eating healthy. Whether you’re meal prepping for the week or whipping up a quick dinner after a long day, this recipe is sure to become a staple in your kitchen. Ready to dive in? Let’s get cooking!

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

Calories: 251kcal | Carbohydrates: 13g | Protein: 21g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 139mg | Sodium: 354mg | Potassium: 846mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1173IU | Vitamin C: 52mg | Calcium: 136mg | Iron: 2mg

shrimp zucchini boats

5 Reasons You’ll Love This Recipe:

  • Quick and Easy: With just a few simple steps, you can have this delicious meal prepped and ready to go in under 30 minutes. Perfect for busy weeknights!
  • Low Carb, High Protein: This dish is a fantastic way to keep your carbs low while still packing in plenty of protein, thanks to the shrimp.
  • Budget-Friendly: Zucchini and shrimp are affordable, and by using marinated artichokes, you’re adding tons of flavor without the need for extra ingredients.
  • Meal Prep Magic: These zucchini boats reheat beautifully, making them an excellent choice for meal prepping your lunches or dinners for the week.
  • Flavor Explosion: The marinated artichokes add a zesty, tangy kick that elevates the whole dish, turning simple ingredients into something extraordinary.

Why Marinated Artichokes Are a Meal Prep Hack:

Using marinated artichokes is a genius way to amp up the flavor in your meals without any extra fuss. They come pre-seasoned, so you’re saving time on chopping and seasoning while still getting a burst of flavor. Plus, they add a great texture and an extra serving of veggies to your dish, making it even more nutritious. Toss them into salads, pasta, or like in this recipe, as part of a tasty filling for your zucchini boats. It’s an easy way to add a gourmet touch to your meals with minimal effort!

The PrepYoSelf Newsletter

Ingredient Breakdown

  • Zucchini is the perfect low-carb vessel for our savory filling. Its mild flavor allows the other ingredients to shine while providing a tender, slightly sweet base. When hollowed out and air-fried, it becomes soft yet firm enough to hold the delicious shrimp and artichoke mixture. Plus, zucchini is rich in vitamins and minerals, adding a nutritious element to the dish.
  • Shrimp is a lean source of protein that cooks quickly and has a delicate flavor, making it an ideal pairing with both zucchini and artichokes. Its slightly sweet, briny taste enhances the dish without overpowering it, and it absorbs the flavors of the garlic and marinade beautifully. The shrimp adds texture and heartiness, making the dish more filling while keeping it light.
  • Marinated artichokes are the secret ingredient that takes this recipe to the next level. They bring a tangy, zesty flavor that contrasts nicely with the mild zucchini and the tender shrimp. The marination adds depth and complexity to the dish without the need for extra seasoning. Plus, artichokes are a good source of fiber, making the meal more satisfying and nutritious.
  • Garlic is the flavor powerhouse of the recipe. Its pungent, savory taste adds warmth and aroma, enhancing both the shrimp and artichokes. Garlic pairs especially well with seafood, drawing out the natural sweetness of the shrimp while adding a savory kick that ties all the ingredients together.
  • Parmesan adds a salty, nutty flavor that complements the tanginess of the artichokes and the sweetness of the shrimp. It melts slightly over the hot shrimp mixture, creating a creamy, savory topping that pulls the entire dish together. A little Parmesan goes a long way in enhancing the overall flavor profile of the meal.
  • The Roma tomato adds a fresh, juicy element that brightens up the dish. Its slight acidity cuts through the richness of the Parmesan and the olive oil, providing a refreshing contrast. Diced Roma tomatoes also add color and texture, making the zucchini boats visually appealing as well as delicious.

shrimp zucchini boats

How to Make Shrimp Zucchini Boats

  1. Hollow out the insides of the zucchini and save them for later. (Tip: Use a melon baller for easy scooping!)
  2. Drizzle the zucchini boats with a little bit of olive oil and place them flesh side down in the Air Fryer. Air fry at 350°F for about 5 to 7 minutes. Depending on the thickness of your zucchini, you may need to cook for an additional 2 to 3 minutes until tender.
  3. Meanwhile, in a large skillet over medium heat, add olive oil. Add the shrimp, minced garlic, marinated artichokes, and about 2 tablespoons of the marinade from the jar. Cook until the shrimp are pink and cooked through, about 3 to 4 minutes.
  4. Remove the shrimp and artichokes from the heat. Scoop the shrimp mixture into the zucchini boats, garnish with grated Parmesan and diced tomatoes.
  5. Serve immediately or pack them up for a perfect meal-prep option. Enjoy!

Reference the recipe card below for detailed instructions.

shrimp zucchini boats

Ingredient Swaps and Additions:

  • Swap Shrimp for Chicken: If you’re not a fan of shrimp or want to switch it up, diced chicken breast or thighs work great. Cook them the same way as the shrimp, making sure they’re fully cooked through before adding them to the zucchini boats
  • Use Fresh Artichokes: If you prefer a more subtle artichoke flavor, you can use steamed or roasted fresh artichokes instead of marinated ones. This will give the dish a more delicate taste, allowing the other ingredients to shine.
  • Replace Parmesan with Feta: For a different flavor profile, swap the Parmesan with crumbled feta cheese. Feta adds a tangy, creamy element that pairs well with the other ingredients, especially if you enjoy Mediterranean-inspired dishes.
  • Try Different Vegetables: If zucchini isn’t your favorite, you can use bell peppers, eggplant, or even large tomatoes as the base for your filling. Just adjust the cooking time to ensure your chosen vegetable is tender.
  • Spice it Up: If you like a little heat, sprinkle some crushed red pepper flakes or add a dash of hot sauce to the shrimp and artichoke mixture. It will give the dish a spicy kick that balances well with the tangy artichokes and sweet zucchini.

shrimp zucchini boats

shrimp zucchini boats

Shrimp Zucchini Boats

These Shrimp & Artichoke Zucchini Boats are a quick, low-carb, high-protein dish packed with flavor and perfect for busy individuals looking for a healthy, budget-friendly meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 2
Calories 251 kcal

Equipment

  • knife
  • cutting board
  • melon baller
  • Air Fryer
  • saute pan

Ingredients
  

  • 2 zucchini (cut in half lengthwise)
  • 6 oz shrimp (peeled, deveined)
  • 1/2 cup marinated artichokes
  • 2 tablespoons garlic (minced)
  • 1 tablespoon olive oil
  • 1 tablespoon grated parmesan cheese
  • 1 roma tomato (diced)

Instructions
 

  • Prep the Zucchini: Hollow out the zucchini using a melon baller (save the insides for later).
  • Cook the Zucchini: Drizzle a bit of olive oil over the zucchini boats. Place them flesh side down in the Air Fryer and cook at 350°F for 5-7 minutes. If needed, add an extra 2-3 minutes until tender.
  • Cook the Shrimp: While the zucchini cooks, heat olive oil in a large skillet over medium heat. Add shrimp, minced garlic, marinated artichokes, and 2 tablespoons of the marinade. Cook until the shrimp are pink and done, about 3-4 minutes.
  • Assemble & Serve: Fill the zucchini boats with the shrimp mixture. Garnish with grated Parmesan and diced tomatoes. Serve immediately or pack for a meal prep option. Enjoy!

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: 251kcalCarbohydrates: 13gProtein: 21gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 139mgSodium: 354mgPotassium: 846mgFiber: 4gSugar: 6gVitamin A: 1173IUVitamin C: 52mgCalcium: 136mgIron: 2mg

Similar Recipes

pepper sandwich

Roasted Red Pepper and Cheese Sandwich

bean and corn taco

Vegetarian Black Bean and Corn Soft Tacos

eggplant

Grilled Eggplant Steaks with Marinara Sauce

You Might Also Like

Frequently Asked Questions

Can I make this recipe without an air fryer?

Absolutely! If you don’t have an air fryer, you can bake the zucchini boats in a preheated oven at 375°F (190°C) for about 10-12 minutes or until tender. You can also lightly sauté the zucchini halves in a skillet with a bit of olive oil before stuffing them.


Can I use frozen shrimp for this recipe?

Yes, frozen shrimp works well. Just be sure to thaw them completely and pat them dry before cooking to prevent excess water from diluting the flavors.


What can I do with the zucchini flesh I scooped out?

Don’t let the zucchini flesh go to waste! You can chop it up and sauté it with the shrimp and artichoke mixture, or save it for another dish like a stir-fry, omelet, or even a smoothie for an added veggie boost.

Posted on Leave a comment

Asian Crispy Cabbage Rolls: The Perfect High-Protein Meal Prep

cabbage roll

If you’re all about quick, healthy, and oh-so-tasty meal prep, I’ve got a recipe that’s going to change your game: Asian Crispy Cabbage Rolls. These rolls are packed with lean protein, fresh veggies, and savory flavors that will keep you fueled and satisfied without any fuss. Let’s dive into why this recipe rocks and how it can support your health goals!

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

Calories: 276kcal | Carbohydrates: 10g | Protein: 24g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 1335mg | Potassium: 913mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5223IU | Vitamin C: 8mg | Calcium: 44mg | Iron: 2mg

cabbage roll

What Makes These Cabbage Rolls Awesome?

First off, these rolls are a high-protein powerhouse. Ground chicken is the star of the show, offering lean protein that helps build and repair muscle, keeps you feeling full, and supports your overall health. Paired with crunchy veggies like carrots, mushrooms, and onions, you’re getting a dose of vitamins and minerals that are just as important as your protein intake.

The napa cabbage leaves are not only a light and healthy alternative to traditional wraps, but they also add a subtle sweetness and crunch. Plus, cabbage is loaded with antioxidants and fiber, making it a fantastic choice for your gut health.

The PrepYoSelf Newsletter

Ingredient Breakdown: Why These Flavors Work So Well Together

When it comes to creating a dish that’s both flavorful and balanced, every ingredient plays its part. Let’s take a closer look at the star players in these Asian Crispy Cabbage Rolls and why they pair so perfectly together.

  • Ground Chicken: Ground chicken is lean, mild, and absorbs flavors beautifully. It’s a fantastic base for the savory soy sauce and fish sauce, giving you a protein-rich filling that’s light yet satisfying. Chicken’s versatility allows it to blend seamlessly with the other ingredients, letting them shine while still providing that essential protein boost.
  • Garlic (Minced): Garlic adds a punch of aromatic flavor to the dish. It’s a classic ingredient in Asian cuisine, known for its ability to enhance the taste of meats and vegetables. When sautéed, garlic becomes fragrant and slightly sweet, perfectly complementing the earthiness of the mushrooms and the sweetness of the carrots.
  • Carrot (Grated): Carrots bring a subtle sweetness and a satisfying crunch to the mix. They balance the savory notes from the soy sauce and fish sauce while adding a pop of color and texture. Carrots are also rich in beta-carotene, a powerful antioxidant, making them a nutritious addition to this dish.
  • Mushrooms (Diced): Mushrooms are the umami heroes of this recipe. They have a meaty texture that pairs well with the ground chicken, adding depth and richness to the filling. Mushrooms soak up the soy and fish sauces, amplifying their flavor while contributing their own earthy, savory taste that ties the dish together.
  • White Onions (Diced): White onions provide a sharp, sweet flavor that enhances the overall taste of the filling. When sautéed, they soften and become slightly caramelized, adding a subtle sweetness that balances the savory elements. Onions also add a nice texture contrast, keeping the filling from being too uniform.
  • Green Onions (Diced): Green onions bring a fresh, slightly pungent flavor that lightens up the dish. They’re milder than white onions and add a bit of crunch and brightness, making the filling taste more complex and layered. Their fresh, herbaceous notes are a great match for the richness of the chicken and mushrooms.
  • Soy Sauce: Soy sauce is the backbone of this dish’s flavor profile. It’s salty, savory, and rich in umami, making it the perfect seasoning for the ground chicken and vegetables. Soy sauce brings all the ingredients together, creating a cohesive taste that’s distinctly Asian and deeply satisfying.
  • Fish Sauce: Fish sauce adds a complex, salty depth that enhances the umami from the soy sauce and mushrooms. It’s a key ingredient in many Asian dishes, known for its ability to boost flavor without overpowering the other ingredients. Just a tablespoon brings an extra layer of richness and complexity to the filling.
  • Napa Cabbage Leaves: Napa cabbage leaves are the perfect wrap for this filling. They’re sturdy enough to hold everything together but tender enough to eat easily. Blanching them softens the leaves and brings out their natural sweetness, which complements the savory filling. When fried, the cabbage leaves get a delightful crispy texture that contrasts beautifully with the soft, flavorful interior.

cabbage rolls

Easy Recipe Steps for Cabbage Rolls

Imagine the aromas wafting through your kitchen as the stir fry sizzles in the pan. The fragrance of the shrimp mingling with the earthy undertones of the cabbage creates an olfactory symphony that heightens the anticipation of the feast to come. Here’s how you can enjoy this dish in less than 10 minutes:

  1. Prep Your Cabbage Leaves: Start by blanching those vibrant nappa cabbage leaves in boiling water for a few minutes until the stems soften. This makes them pliable and easy to roll, plus it brings out their beautiful, fresh flavor. Once they’re soft, let them cool down.
  2. Sauté & Stir: In a hot sauté pan, start with your diced onions and green onions for that aromatic base. Add in your ground chicken, grated carrots, and diced mushrooms. Stir everything together until the chicken is fully cooked and the veggies are tender. A splash of soy sauce and fish sauce will bring all those flavors together in a delicious umami blend.
  3. Roll It Up: Now that your filling is ready and your cabbage leaves are cool, it’s time to assemble! Place a spoonful of the chicken mixture onto the white stem area of each cabbage leaf and roll it up nice and tight. If you’ve got any cabbage left over, don’t waste it—just slice it up and stir-fry it as a side dish for another meal.
  4. Get Crispy: Heat up a non-stick frying pan with a little oil, and gently fry your cabbage rolls until they’re crispy on both sides. It only takes a few minutes, and the result is golden-brown perfection. Serve them up with your favorite dipping sauce and a sprinkle of sesame seeds for that final touch.

Reference the recipe card below for detailed instructions.

cabbage rolls

Why This Recipe is Perfect for Meal Prep

These Asian Crispy Cabbage Rolls are not just tasty—they’re perfect for meal prep. You can make a batch ahead of time, store them in the fridge, and enjoy them throughout the week. They’re easy to reheat, and that crispy texture holds up beautifully, making each bite as satisfying as the first.

With these rolls, you’re getting a balanced meal that’s low in carbs, high in protein, and full of flavor. Whether you’re looking to maintain a healthy lifestyle, fuel up after a workout, or simply enjoy a delicious meal, these cabbage rolls have got you covered.

So go ahead, give these Asian Crispy Cabbage Rolls a try, and watch how easy (and tasty!) healthy eating can be. Enjoy!

cabbage rolls

cabbage rolls

Asian Crispy Cabbage Rolls

Asian Crispy Cabbage Rolls: Savory ground chicken and veggies wrapped in tender nappa cabbage, then pan-fried to golden perfection for a delicious, high-protein meal prep.
No ratings yet
Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 276 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • boiling pot

Ingredients
  

  • 8 oz ground chicken
  • 1 garlic clove (minced)
  • 1 carrot (grated)
  • 1/2 cup mushroom (finely diced)
  • 1/2 cup white onions (diced)
  • 1/4 cup green onions (diced)
  • 2 tablespoons soy sauce
  • 1 teaspoon fish sauce
  • 1 bunch napa cabbage (use 6 pieces)
  • 1 tablespoon olive oil

Instructions
 

  • Place a pan of boiling water on high heat. Add in your cabbage leaves. Blanch for a few minutes or until the white parts of the cabbage are soft. Remove from the pan and gently set aside to cool.
  • Meanwhile, add oil to a saute pan on high heat and saute the onions and green onions. Add the ground chicken, carrots, and mushrooms, and stir them around until the chicken fully cooks. Finally season with soy sauce and fish sauce and mix well. Once the ground chicken mixture is cooked, set it aside and let it cool.
  • Once your cabbage is drained and cooled, place one leaf on a clean surface. Add a spoonful of the filling mixture at the bottom of your cabbage leaf (on the white stem area). Roll up your cabbage leaf into a cabbage roll. Set the cabbage roll aside, and repeat this step. If you have any cabbage left, simply slice them and saute them in a wok with your choice of seasonings and enjoy them as a side dish for other meals.
  • Place a non-stick frying pan on medium heat and drizzle with a bit of oil. Add in your cabbage rolls . Fry for 2-3 minutes on each side. Then, flip the cabbage rolls and fry for another 1 to 2 minutes until both sides are crispy. Enjoy with your choice of dipping sauce and a sprinkle of sesame seeds.

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: 276kcalCarbohydrates: 10gProtein: 24gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 98mgSodium: 1335mgPotassium: 913mgFiber: 2gSugar: 4gVitamin A: 5223IUVitamin C: 8mgCalcium: 44mgIron: 2mg

Similar Recipes

shrimp kebab

Air Fryer Shrimp and Pineapple Kebabs

shrimp and corn

Sheet Pan Shrimp with Cauliflower and Corn

salmon salad

Salmon Salad Stuffed Avocado

You Might Also Like

Frequently Asked Questions

Can I use a different type of meat instead of ground chicken?

Absolutely! Ground turkey, pork, or even beef would work well in this recipe. If you prefer a vegetarian option, you can substitute the meat with crumbled tofu or a meat alternative like tempeh.


How do I keep the cabbage rolls from falling apart?

The key is to blanch the cabbage leaves just enough to make them pliable but still sturdy. When rolling, make sure to tuck in the sides of the cabbage tightly around the filling. Frying them gently helps seal the rolls and keeps them intact.


What dipping sauce pairs well with these cabbage rolls?

A simple soy sauce mixed with a little rice vinegar, sesame oil, and a pinch of red pepper flakes makes a great dipping sauce. You could also try sweet chili sauce or even a peanut sauce for a different flavor profile

Posted on Leave a comment

Dragon Fruit Salsa with Shrimp

shrimp with dragon fruit salsa

This Dragon Fruit Salsa with Shrimp is the perfect way to level up your salsa game. It’s not only vibrant and flavorful but also a nutrient-rich addition to your healthy lifestyle. Get ready to enjoy a dish that’s as beneficial for your body as it is delightful for your taste buds

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

Calories: 121kcal | Carbohydrates: 10g | Protein: 18g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Trans Fat: 0.01g | Cholesterol: 137mg | Sodium: 423mg | Potassium: 291mg | Fiber: 2g | Sugar: 5g | Vitamin A: 70IU | Vitamin C: 11mg | Calcium: 72mg | Iron: 1mg

shrimp with dragon fruit salsa

Why This Salsa is a Game-Changer:

  • Refreshing & Nourishing: Dragon fruit is not only beautiful with its speckled flesh, but it’s also packed with antioxidants and vitamin C, boosting your immunity and keeping your skin glowing. Paired with shrimp, a lean source of protein, this dish is as nourishing as it is refreshing.
  • Budget-Friendly: With just a few simple ingredients, this recipe is easy on your wallet. The dragon fruit adds a touch of exotic flair without breaking the bank, and pre-cooked shrimp saves you time and effort.
  • Simple & Quick: This salsa comes together in minutes! It’s perfect for a quick lunch, a light dinner, or even as an appetizer at your next gathering.
  • Powerhouse ingredients: You’re not just making salsa—you’re creating a dish that nourishes your body from the inside out. Each ingredient plays a vital role in boosting your health, from providing essential vitamins and minerals to delivering antioxidants and anti-inflammatory benefits.

The PrepYoSelf Newsletter

Level Up Your Salsa Game: The Nutrient Powerhouse in Every Bite!

  • Dragon Fruit: Dragon fruit is the star of this salsa, and for good reason! This exotic fruit isn’t just pretty; it’s packed with fiber, antioxidants, and vitamin C. Fiber helps keep your digestive system running smoothly, while the antioxidants fight off free radicals, keeping your cells healthy. Vitamin C boosts your immune system and promotes glowing skin. By adding dragon fruit to your salsa, you’re infusing your meal with a refreshing sweetness and a vibrant dose of nutrition.
  • Shrimp: Shrimp is a lean, low-calorie source of high-quality protein, making it a fantastic addition to this dish. Protein is essential for muscle repair, hormone production, and overall body maintenance. Plus, shrimp is rich in selenium, an important mineral that acts as a powerful antioxidant, supporting your immune system and thyroid function. With shrimp in your salsa, you’re not only adding a savory element but also giving your body the building blocks it needs to stay strong and energized.
  • Fresh Basil: Basil brings a burst of fresh, herbaceous flavor to this salsa, but it’s also loaded with health benefits. This aromatic herb is rich in vitamin K, which plays a key role in blood clotting and bone health. Basil also contains compounds that have anti-inflammatory and antimicrobial properties, helping to support your overall well-being. Adding basil to your salsa not only elevates the flavor but also adds a layer of health-boosting goodness.
  • Red Onions: Red onions add a sharp, tangy bite to your salsa, and they’re packed with nutrients like vitamin C, fiber, and antioxidants. The quercetin in red onions is known for its anti-inflammatory properties, which can help reduce inflammation in the body. Additionally, the sulfur compounds in onions support heart health by improving cholesterol levels and lowering blood pressure. Red onions are a simple way to level up the nutritional profile of your salsa while adding depth to the flavor.
  • Lime Juice: Lime juice not only adds a zesty, citrusy kick to your salsa but also brings a ton of vitamin C to the table. This essential vitamin boosts your immune system, aids in iron absorption, and supports healthy skin. Lime juice also has natural detoxifying properties, helping to cleanse your body and support digestive health. A squeeze of lime is all it takes to brighten up the flavors of your salsa while giving your body a nutrient boost.
  • Salt: A pinch of salt ties all the flavors together and enhances the n