Posts tagged: recipes for salmon

5 Easy & Healthy Meal Prep Recipes

Prepare your meals for the week ahead of time with these five easy and healthy meal prep recipes. The main ingredients are chicken, salmon, and vegetables that are flavored with a mix of herbs and spices. These healthy meals can be stored in the fridge for up to 3-4 days.

1. Balsamic Chicken & Veggies Meal Prep

Ingredients:

• 2 sweet potatoes (unpeeled and julienned)
• olive oil to taste
• salt and black pepper to taste
• 2 bunches asparagus (chopped)
• 1 lb chicken tenders (skinless and boneless)

Sauce:

• 1/3 cup balsamic vinegar
• 2 tbsp white wine vinegar
• 4 tbsp olive oil
• 1 tbsp lemon juice
• 2 cloves garlic (minced)
• 1/4 tsp black pepper
• 1/2 tsp salt

Instructions:

Preheat oven to 400 F.

Prepare a parchment-lined baking tray.
Lay the julienned sweet potatoes on the tray.
Drizzle with olive oil to taste.
Season with salt and black pepper to taste.
Massage the sweet potato to coat well.
Place the tray inside the preheated oven.
Let it bake for 20 minutes.
Once done, remove from the oven.
Move the sweet potatoes on the side of the tray.
Add chopped asparagus.
Drizzle with olive oil to taste.
Season with salt and pepper to taste.

Meanwhile, season chicken tenders with salt and pepper.
Add to the baking tray.
Place inside the oven and bake for 15 minutes.
Once done, remove from the oven and set aside.

Sauce:

Set a saucepan over medium-high heat.
Add balsamic vinegar, white wine vinegar, olive oil, and lemon juice.
Add minced garlic.
Season with salt and black pepper to taste.
Let it simmer for 5 minutes until thick.
Reduce to medium heat.
Remove from the heat.
Set aside.

Assembly:

Transfer chicken tenders and veggies on a plate.
Drizzle with sauce.
Serve and enjoy!

You can divide into portions and prepare for a week’s meal.
Enjoy!

2. Chicken Burrito Bowls

Ingredients:

• 1 tbsp olive oil
• 1 yellow onion (diced)
• salt to taste
• black pepper to taste
• 1 lb chicken breast (skinless and cubed)
• 2 cloves garlic (minced)
• 16 oz salsa
• 15 oz black beans
• 1 cup brown rice (cooked)
• chopped green onions (optional for garnishing)

Instructions:

Set a large skillet over medium-high heat.
Add 1 tbsp olive oil and heat it.
Add diced yellow onion and season with salt.
Saute for a minute until the onion is soft.
Make a round in the center.
Add cubed chicken breast.
Season with salt and black pepper to taste.
Stir and cook until the chicken changes color.
Add minced garlic, salsa, black beans, and cooked brown rice.
Stir to combine.
Let it simmer for 5 minutes.
Once done, remove from the heat.
Transfer to a plate and garnish with chopped green onions.
Serve and enjoy!

You can also divide into portions and prepare for a week’s meal.

3. Garlic Chicken & Veggies Pasta

Ingredients:

Chicken:

• 2 tbsp olive oil
• 1 lb chicken breasts (diced)
• 1 tsp salt
• 1 tsp pepper
• 1 tsp oregano

Vegetables:

• 2 carrots (sliced)
• 1 zucchini (sliced)
• 1 yellow squash (sliced)
• 4 cups kale (diced)
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp pepper
• 2 cloves garlic (minced)

• 3 cups whole wheat rotini (cooked)
• 1 tsp oregano

Instructions:

Set a large pan over medium-high heat.
Add olive oil and heat it.
Add diced chicken breasts.
Season with salt, pepper, and oregano.
Fry until chicken changes color.
Once cooked, remove from the pan and transfer to a bowl.
Set aside.

In the same pan, sliced carrots, zucchinis, and yellow squash.
Stir and cook until tender.
Add diced kale.
Season with olive oil, salt, and pepper.
Stir and cook until kale has wilted.
Add minced garlic, cooked whole wheat rotini, and cooked cubed chicken.
Season with oregano.
Stir until well combined.
Remove from the heat and transfer to a plate.
Serve and enjoy.

You can also divide into portions and prepare for a week’s meal.
It can be stored in the fridge for up to 4 days.

4. Portobello Fajita Bowl

Ingredients:

• 1 yellow bell pepper (julienned)
• 1 red bell pepper (julienned)
• 1 green bell pepper (julienned)
• 1/2 tsp salt
• 1/4 tsp cumin powder
• 1/2 tsp smoked paprika
• 1 tsp chili powder
• 1/2 tsp red pepper flakes

• 4 portobello mushrooms (sliced)
• 1/2 tsp salt
• 1/2 tsp chili powder
• 1/2 tsp smoked paprika
• 1/4 tsp cumin powder
• 1/2 tsp red pepper flakes

• 1 white onion (chopped)
• 3 cloves garlic (minced)
• olive oil (for sauteing)
• black beans (optional for additional topping)
• corn (optional for additional topping)
• chopped cilantro (optional for garnishing)
• lime wedges

Instructions:

In a bowl, add julienned bell peppers.
Season with salt, cumin powder, smoked paprika, chili powder, and red pepper flakes.
Mix to coat bell peppers well.
Set aside.

In another bowl, add sliced portobello mushrooms.
Season with salt, chili powder, smoked paprika, cumin powder, and red pepper flakes.
Mix to coat mushrooms well.
Set aside.

Set a skillet over medium-high heat.
Add some olive oil and heat it.
Saute chopped white onion until soft.
Add minced garlic and seasoned bell peppers.
Stir and cook until tender.
Once done, remove from the skillet and transfer to a plate.
Set aside.

In the same skillet, add seasoned mushrooms.
Stir and cook until soft.
Remove from the heat and transfer to a plate.
Set aside.

Serve with rice, black beans, and corn.
Garnish with chopped cilantro.
Squeeze in juice from a lime wedge.
Enjoy!

You can also divide into portions and prepare for a week’s meal.
It can be stored in the fridge for up to 4 days.

5. Garlic Paprika & Balsamic Soy Salmon

Ingredients:

• 1/2 cup soy sauce
• 1/2 cup balsamic vinegar
• 1/4 cup olive oil
• 1 tbsp garlic (minced)
• 2 x 6 oz salmon fillet (skin-on)

• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 1/2 tsp pepper
• 2 x 6 oz salmon fillet (skin-on)

• 1 carrot (sliced)
• 5 oz green beans (ends removed)
• 5 oz asparagus
• 1 yellow squash (sliced)
• olive oil to taste
• salt and pepper to taste

Instructions:

In a bowl, add 1/2 cup soy sauce, 1/2 cup balsamic vinegar, and 1/4 cup olive oil.
Add 1 tbsp minced garlic.
Mix well.
Add two salmon fillets and coat it well.
Cover with clingfilm.
Put inside the fridge and chill for 30 minutes.

Meanwhile, prepare a small bowl.
Add 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, and 1/2 tsp pepper.
Mix well.
Rub the mixture on two salmon fillets.

Preheat oven to 450 F.

Place the four salmon fillets on a parchment-lined baking tray.
Add sliced carrots, green beans, asparagus, and yellow squash,
Drizzle with olive to taste.
Season with salt and pepper to taste.
Place it inside the preheated oven and bake for 11 minutes.
Once done, remove from the oven.
Serve with rice.
Enjoy!

You can also divide into portions and prepare the week’s meals.
It can be stored in the fridge for up to 3 days.

5 Easy & Healthy Meal Prep Recipes
Images – https://www.youtube.com/watch?v=1S3998B6BjI

Honey Garlic Glazed Salmon Recipe – Easy Salmon Recipe

This honey garlic glazed salmon is a quick and easy dinner recipe you can prepare for your family. The sauce is a mixture of honey, soy sauce, minced garlic and other seasonings that bring that flavorful taste to the salmon. Serve it with rice and / or your favorite steamed veggies.

Ingredients:

• 2 tbsp melted butter
• 2 tbsp olive oil
• 2 tbsp soy sauce
• 2 tbsp honey
• 4 cloves garlic (minced)
• 2 tbsp brown sugar
• 2 tbsp Dijon mustard
• 1/4 tsp red pepper flakes
• 1.5 lbs salmon fillet (skinless)
• 1 lemon (thinly sliced)

Instructions:

In a bowl, add melted butter and olive oil.
Add the seasonings – soy sauce, honey, minced garlic, brown sugar, Dijon mustard, and red pepper flakes.
Mix until well combined.
Set aside.

Preheat oven to medium heat for broiling.

Prepare a baking dish.
Place thin slices of lemon on the bottom of the dish.
Lay the skinless salmon fillets.
Pour the seasoning mixture over the salmon.
Spoon the mixture over the salmon fillet to coat it well.
Put it in the fridge and let it marinate for an hour.
Remove from the fridge and let it rest for 15 minutes.
Place it inside the preheated oven and broil for 10 minutes.
After 10 minutes, remove from the oven.
Glaze it with the sauce.
Place it again inside the oven and broil for five more minutes.
Remove from the oven.
Serve and enjoy!

Honey Garlic Glazed Salmon Recipe - Easy Salmon Recipe
Images – https://www.youtube.com/watch?v=P4xuyEq37nE

12 Delicious Seafood Dinners

Seafood lovers will love this collection of 12 delicious seafood dinner recipes you can prepare and cook at home. Shrimps, scallops, lobster, and salmon are the main seafood ingredients. Combine them with vegetables and pasta, your seafood dinner will please you perfectly.

1. Shrimp and Asparagus Stir-Fry

Ingredients:

• 4 tbsp olive oil
• 1 lb shrimp
• 1/2 tsp salt
• 1/2 tsp crushed red pepper
• 1 lb asparagus
• 1 tsp garlic (minced)
• 1 tsp ginger (minced)
• 1 tbsp low-sodium soy sauce
• 2 tbsp lemon juice

Instructions:

This recipe takes about 20 minutes. Serves 4.

Set a frying pan over medium-high heat.
Add 2 tbsp olive oil and heat it.
Add shrimp and season with salt and crushed red pepper.
Stir and cook until shrimps change color.
Remove the shrimps from the pan and transfer to a plate.
Set it aside.

In the same pan, add 2 tbsp olive oil and heat it.
Add asparagus, minced garlic, and ginger.
Season with salt.
Continue to stir and cook until asparagus is tender.
Add back the cooked shrimps.
Sprinkle 1 tbsp low-sodium soy sauce.
Stir to combine well.
Drizzle 2 tbsp lemon juice on top and stir once again.
Remove from the heat and transfer to a plate.
Serve and enjoy!

2. Baked Lobster Tails

Ingredients:

• 2 x 8 oz lobster tails
• 3 tbsp butter (melted)
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tsp salt
• 1 tsp fresh parsley (chopped)
• 1 tsp lemon juice

Instructions:

Good for 2 servings.

In a small mixing bowl, add melted butter, paprika, garlic powder, black pepper, salt, chopped fresh parsley, and lemon juice.
Mix until well combined.
Set aside.

Cut along the middle of the shell from top to the tails.
Make sure not to cut all through the end of the tail.
Separate the lobster meat from the sides of the shells.
Lift the meat from the inside of the shell and place it on top of the shell.
Brush the seasonings mixture on the lobster meat.
Place the lobsters in a baking sheet.
Bake for 15 minutes in a preheated oven at 450 F.
Remove from the oven.
Serve with steamed broccoli and lemon wedge if you like.
Enjoy!

3. Seared Scallops

Ingredients:

• 1 lb sea scallop (side muscles removed)
• Salt and pepper to taste
• 1 tbsp extra virgin olive oil
• 2 tbsp unsalted butter
• 1 garlic clove (grated)
• 1 tbsp dry white wine
• 2 tbsp fresh chives (finely chopped, optional for garnishing)

Instructions:

This recipe takes about 25-30 minutes. Serves 4.

Place scallops on a clean surface and pat dry with a paper towel.
Season with salt and pepper to taste.

Set a skillet over medium-high heat.
Add 1 tbsp extra virgin olive oil and warm it up.
Add the seasoned scallops on the skillet.
Cook for 2-3 minutes on one side.
Flip the scallops on the other side.
Add unsalted butter and grated garlic.
Let butter melt and spoon it over the scallops.
Let it cook for 2-3 minutes until the other side is cooked.
Add dry white wine.
Let it simmer.
Remove from the heat and transfer to a plate.
Garnish with freshly chopped chives.
Serve and enjoy!

4. Grilled Shrimp Tacos

Ingredients:

• 2 lb shrimp (deveined, tails removed)
• 1/2 tsp salt
• 1/2 tsp red pepper flakes
• 1/2 tsp dried oregano
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp paprika
• 24 skewers
• 24 corn tortillas
• 4 tbsp olive oil

• 1 cup sour cream
• 3 tbsp cilantro (minced)
• 1 tsp lime zest
• 1/4 tsp salt
• 2 tbsp lime juice
• 1 1/2 cups green cabbage (chopped)
• 1 1/2 cups red cabbage (chopped)
• 1 tbsp jalapeno (minced)

• Cilantro (finely chopped, optional for garnishing)

Instructions:

This recipe takes about 30 minutes. Makes 12 tacos.

Put 2 lb shrimp in a large mixing bowl.
Add seasonings – salt, red pepper flakes, dried oregano, cumin, garlic powder, and paprika.
Mix until shrimps are well coated.
Use two metal or bamboo skewer to poke through the shrimps.
Line 4 shrimps in two skewers.
Do this with the remaining shrimps and skewers.
Brush each skewer with olive oil.
Grill over high heat for 3 minutes on each side.
Once done, remove the shrimps from the skewers.
Set aside.

In another mixing bowl, add sour cream, minced cilantro, lime zest, salt, and lime juice.
Mix until well combined.
Set aside.

In another mixing bowl, add green and red cabbage, and jalapeno.
Add half of the sour cream mixture.
Mix until well combined.

Assemble the tacos.
Lay a corn tortilla on a clean surface.
Add cabbage mixture in the middle of the tortilla.
Put shrimps on top and drizzle sour cream mixture.
Garnish with finely chopped cilantro.
Serve and enjoy!

5. Salmon Wellington

Ingredients:

• 1 salmon fillet
• Salt and pepper to taste (for salmon)
• 1 sheet puff pastry (softened at room temperature)

• 2 tbsp butter
• 2 garlic cloves (chopped)
• 1/2 medium onion (chopped)
• 5 oz spinach
• Salt and pepper to taste
• 1/3 cup breadcrumbs
• 4 oz cream cheese
• 1/4 cup parmesan cheese (shredded)
• 2 tbsp fresh dill (chopped)

• 1 egg (beaten)

Instructions:

Good for 2 servings.

Set a large pan over medium heat.
Melt 2 tbsp butter.
Saute garlic and onion until soft.
Add spinach.
Season with salt and pepper.
Stir until spinach is wilted.
Add breadcrumbs, cream cheese, shredded parmesan cheese, and chopped fresh dill.
Stir until well combined.
Remove from the heat and set it aside.

Lay a puff pastry sheet on a clean surface.
Place salmon fillet in the middle.
Season fillet with salt and pepper.
Add spinach mixture on top of the salmon fillet.
Fold the pastry sheet and wrap the salmon.
Make crisscross slices on the pastry sheet.
Brush with egg wash.
Place on a parchment-lined baking sheet.
Bake for 20-25 minutes in a preheated oven at 425 F.
Slice into servings.
Enjoy!

6. Popcorn Shrimp

Ingredients:

• 1 lb shrimp (peeled and deveined)
• Oil (for deep frying)

For flour mixture:
• 1 cup flour
• 1 tbsp Cajun seasoning
• 2 tsp salt
• 1 tsp black pepper

For egg mixture:
• 1 egg
• 3 tbsp milk
• 1 tsp Cajun seasoning

Instructions:

This recipe takes about 30 minutes. Serves 3.

For flour mixture:
In a mixing bowl, add flour, cajun seasoning, salt, and black pepper.
Mix until well combined.

Put half of the mixture in a large ziplock bag and set aside the remaining half.
Add shrimps in the ziplock bag.
Shake the mixture until shrimps are well coated.
Remove the coated shrimps from the ziplock bag and place it on a plate.

For egg mixture:
In a separate mixing bowl, add egg, milk, and cajun seasoning.
Mix until well combined.

Dip the coated shrimps into the egg mixture and coat with the remaining flour mixture set aside earlier.
Do this with all the coated shrimps.

Set a pot over medium-high heat.
Heat oil for deep frying.
Fry the shrimps until golden brown.
Remove from the pot.
Serve with a dip of your choice.

7. Teriyaki Parchment Salmon

Ingredients:

• 6 oz skinless salmon
• 1 cup broccoli florets
• 1/2 cup carrots (thinly sliced)
• Salt and pepper to taste
• A sprinkle of olive oil
• 2 tbsp teriyaki sauce

Instructions:

This recipe takes about 30 minutes. Good for one serving only.

Prepare a parchment paper or aluminum foil with a size of 12 x 18 inches.
Fold it in half.
On one side, place the carrots and broccoli florets.
Season with salt and pepper.
Drizzle with olive oil.
Place skinless salmon on top of the vegetables.
Drizzle teriyaki sauce.
Fold the other half of the parchment paper and secure the edges.
Bake for 20 minutes in a preheated oven at 350 F.
Remove from the oven and open the parchment paper.
Enjoy!

8. Lobster Roll

Ingredients:

• 1 1/4 lb lobster meat (cooked, coarsely chopped)
• 2 celery stalks (finely chopped)
• 1/3 cup mayonnaise + 2 tbsp mayonnaise
• 2 lemons (juiced)
• 1 tsp lemon zest
• 2 tbsp chives (finely chopped)
• Salt and pepper to taste
• 4 hotdog buns

Instructions:

This recipe takes 30 minutes. Makes 4 servings.

In a large mixing bowl, add chopped lobster meat, finely chopped celery stalks, 1/3 cup mayonnaise, 2 juiced lemons, 1 tsp lemon zest, 2 tbsp finely chopped chives, salt, and pepper to taste.
Mix until well combined.

Make a slice in each of the hotdog buns.
Brush the inside of each hotdog bun with the remaining mayonnaise.
Toast the buns.
Fill with the lobster meat mixture.
Serve and enjoy!

9. One-Pot Lemon Garlic Shrimp Pasta

Ingredients:

• 8 oz linguine
• 2 tbsp butter + 6 tbsp butter
• 2 tbsp olive oil
• 4 garlic cloves (chopped)
• 1 tsp crushed red pepper
• 1 1/4 lbs large shrimp (peeled and deveined)
• Salt and pepper to taste
• 1 tsp dried oregano
• 4 cups baby spinach
• 1/4 cup parmesan cheese (grated)
• 2 tbsp parsley (chopped)
• 1 tbsp lemon juice

Instructions:

This recipe takes about 30 minutes. Makes 4 servings.

Cook 8 oz linguine pasta according to its package instructions.
Drain and rinse.
Set aside.

Set a saucepan over medium-high heat.
Add 2 tbsp butter and 2 tbsp olive oil.
Let it heat until butter melts.
Saute chopped garlic, then add 1 tsp crushed red pepper.
Add 1 1/4 lbs large shrimps.
Season with salt and pepper.
Stir and cook until shrimps change color.
Add 1 tsp dried oregano and 4 cups baby spinach.
Stir until spinach is wilted.
Add cooked pasta, 6 tbsp buttes, 1/4 cup grated parmesan cheese, and 1 tbsp lemon juice.
Stir until well combined.
Remove from the heat and transfer to a plate.
Serve and enjoy!

10. Tomato Pesto Parchment Salmon

Ingredients:

• 3 oz green beans
• Some olive oil
• Salt and pepper to taste
• 6 oz salmon (skinless)
• 2 tbsp pesto
• 10 cherry tomatoes (halved)

Instructions:

This recipe takes 30 minutes. Good for one serving.

Lay a 12×18 inches parchment paper or aluminum foil on a clean surface.
Fold it in half, then open it up.
On one half, place the green beans in the middle.
Sprinkle some olive oil, then season with salt and pepper to taste.
Place the salmon fillet on top.
Spread 2 tbsp pesto on the salmon.
Top it off with halved cherry tomatoes.
Fold the parchment paper or aluminum foil over the salmon.
Secure the edge of the parchment to close.
Bake for 20 minutes in a preheated oven at 350 F.
Remove from the oven and open the parchment.
Enjoy!

11. Shrimp Spinach Bacon Alfredo

Ingredients:

• 4 garlic cloves (minced)
• 2 tbsp oil
• 2 lbs shrimp (peeled and deveined)
• 5 oz spinach
• 1/2 onion (chopped)
• 2 tsp salt
• 1 tsp pepper
• 2 cups heavy cream
• 1 lb cooked fettuccine
• 6 slices cooked bacon (cut into pieces)
• 1 cup parmesan cheese (grated)
• 1/2 cup parsley (chopped)

Instructions:

This recipe is good for 4 servings.

Set a large pot over medium heat.
Add 2 tbsp oil and let it heat.
Saute garlic.
Add 2 lbs shrimps and cook until it changes color.
Remove the cooked shrimps from the pot, transfer to a plate, then set aside.
In the same pot, add spinach and onion.
Season with salt and pepper.
Stir and cook until spinach is wilted.
Add heavy cream and let it simmer.
Add cooked fettuccine, bacon, grated parmesan cheese, and chopped parsley.
Add back the shrimps cooked earlier.
Mix until well combined and cheese is melted.
Remove from heat and transfer to a plate.
Serve and enjoy!

12. Tempura Shrimp & Veggies

Ingredients:

• 4 shrimps
• Sweet potato (sliced)
• Mushroom (sliced)
• Green bean
• Kabocha pumpkin (sliced)
• Rice

For tempura batter:
• 1 egg
• 1/2 cup soda water (cold)
• 1/2 cup cake flour
• Oil (for deep frying)

For dipping sauce:
• 1 tbsp mirin
• 1 tbsp soy sauce

Instructions:

This recipe takes about 30 minutes. Makes 2 servings.

Make a few slits on the shrimps down the stomach and on each side.
Place on a baking tray together with sweet potato, mushroom, green bean, and kabocha pumpkin.

For tempura batter:

In a mixing bowl, add an egg and cold soda water.
Whisk together.
Add cake flour.
Whisk again to combine well.
Dip and coat vegetables and shrimps into the batter.
Deep fry for 2-3 minutes.
Remove and drain excess oil.
Place in bowl or plate.

For dipping sauce:

Mix 1 tbsp soy sauce and 1 tbsp mirin.

Serve with the tempura shrimp and veggies.
Enjoy!

12 Delicious Seafood Dinners
Images – https://www.youtube.com/watch?v=4Jdf_FtmCU4