One tray Thai salmon

Simple meals don’t have to be boring

I have been on a mission to make simple and tasty meals. I aim to create recipes that can be prepared and cooked quickly on a busy weeknight. We all struggle to make healthy and delicious meals while keeping on top of everything else in life. So this recipe is designed to be healthy, delicious and easy to make. You can cook this meal on a single tray in the oven. The preparation takes no more than 20 minutes and is portioned to feed four adults.  

Salmon and chilli = winning

I love all things spicy, the more chilli, the better if you ask me, this salmon has a beautiful balance of spice and sweetness. The vegetables add a perfect crunch and freshness to the salmon.

I like to add an extra pinch of red pepper flakes to the glaze for some extra heat, but this is optional. If you have to share your food with small people you can leave the extra chilli out.

One tray Thai glazed salmon recipe

One tray Thai glazed salmon ingredients

Ingredients

  • 4 salmon fillets
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 onion, sliced
  • 1 cup snow peas
  • 2 Carrots, thinly sliced
  • ½ cup Thai sweet chilli sauce
  • ¼ cup coconut aminos
  • 1 tbsp. ground ginger
  • 1 tbsp. lime juice
  • Pinch of red pepper flakes
In a small bowl add the Thai sweet chilli sauce, coconut aminos and lime juice.
Add the ginger and chilli flakes.
Whisk well.
Line a baking tray.
Lay the salmon on the tray skin side down.
Add the carrots.
Add the onions.
Add the green and red peppers.
Add the snow peas
Add the sauce to the salmon but hold back 1/4 cup for later.
Add the remaining sauce to the salmon before serving.

One tray Thai glazed salmon

  • Servings: 4
  • Rating: ★★★★★
  • Print

This one tray meal a great option for busy week nights or an action packed weekend.



Credit: Cath @ easycleaneats

Ingredients

  • 4 salmon fillets
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 onion, sliced
  • 1 cup snow peas
  • 2 Carrots, thinly sliced
  • 1/2 cup Thai sweet chilli sauce
  • 1/4 cup coconut aminos
  • 1 tbsp. ground ginger
  • 1 tbsp. lime juice
  • Pinch of red pepper flakes

Directions

  1. Preheat the oven to 190 degrees C/ 375 degrees F and line a baking tray with baking paper or a silicone liner.
  2. Lay the salmon skin side down surrounded by sliced vegetables.
  3. In a small bowl, whisk together Thai sweet chilli sauce, coconut aminos, ginger, lime juice, and red pepper flakes.
  4. Drizzle the sauce over the salmon, keeping a 1/4 cup of the sauce back.
  5. Cover the baking tray with foil and bake for 15 minutes.
  6. Remove foil and bake for another 5 minutes.
  7. Spread the rest of the sauce over the salmon and vegetables and serve.

Nutrition

Per Serving: 346 calories; 21 g fat; 24 g carbohydrates; 29 g protein

Equipment

  • Knife
  • Chopping board
  • Spoon
  • Small bowl
  • Whisk/fork
  • Baking tray
  • Spatula

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


One tray Cajun prawns

Simple meals don’t have to be boring  

I have been on a mission to make simple and tasty meals. I aim to create recipes that can be prepared and cooked quickly on a busy weeknight. We all struggle to make healthy and delicious meals while keeping on top of everything else in life. So this recipe is designed to be healthy, delicious and easy to make. You can cook this meal on a single tray in the oven. The preparation takes no more than 20 minutes and is portioned to feed four adults.  

Cajun inspiration 

Shrimp and prawns don’t just make me think about BBQ; they make me think about Cajun food. This recipe brings together the spice of the chorizo sausage with the fresh flavours of the pawns and sweetness of the corn. The one tray meal makes it ideal for a busy night or something fancy for the weekend.

One tray Cajun prawn and sausage bake recipe 

One tray Cajun prawn and sausage bake ingredients
One tray Cajun prawn and sausage bake ingredients

Ingredients

  • 450g baby potatoes, quartered 
  • 4 ears corn, cut into three 
  • 450g hot chorizo sausage 
  • 450g prawns, peeled 
  • 1/3 cup olive oil 
  • 3 tbsp. Cajun seasoning 
One tray Cajun prawn and sausage bake
One tray Cajun prawn and sausage bake

One tray Cajun prawn 

  • Servings: 6
  • Rating: ★★★★★
  • Print

This one tray meal is easy to make and an excellent options for a weeknight meal



Credit: Cath @ easycleaneats

Ingredients

  • 450g baby potatoes, quartered 
  • 4 ears corn, cut into three 
  • 450g hot chorizo sausage 
  • 450g prawns, peeled 
  • 1/3 cup olive oil 
  • 3 tbsp. Cajun seasoning 

Directions

  1. Preheat the oven to 200 degrees C/ 400 degrees F. 
  2. Line a large baking tray with baking paper or a silicone liner. 
  3. Place the pieces of corn on the baking tray. 
  4. Place the potatoes around the corn, followed by the chorizo and then the prawns. 
  5. When everything is on the sheet mix together the Cajun seasoning and olive oil. 
  6. Spread the Cajun seasoning mix over the corn, potatoes, prawns and chorizo. 
  7. Bake for 20 30 minutes, the corn should be cooked and the potatoes soft. 
  8. Serve hot with a dash of hot sauce. 

Nutrition

Per Serving: 414 calories; 21 g fat; 26 g carbohydrates; 26 g protein

Equipment

  • Baking tray 
  • Baking paper or a silicone liner.
  • Scales
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Squid and pepper salad

Vegemite of the sea

Squid is one of those foods that people either love or hate. I think squid is excellent, when cooked correctly it has an interesting (in a good way) texture and a taste that works well with big strong flavours.

The trick is finding squid that has been cooked correctly. Most squid I have come across has been overcooked, so it is like you are trying to chew on a piece of rubber. The trick to good squid is quick cooking over very high heat, that is what makes this recipe so easy.

Quick, easy lunch option

I love a good salad for lunch, something that can be put together in a few minutes but it isn’t a boring bowl of leaves. This salad is one of my favourites for a weekend; it is simple to prepare, easy to cook and is filling without being heavy. If you have friends over for lunch, it is a great option.

Squid and pepper salad recipe

Ingredients

  • 1 pepper
  • 2 celery sticks
  • 1 courgette
  • ¼ cabbage
  • 4 squid hoods, cleaned and gutted
  • 2 tbsp. melted bacon fat
  • Sea salt
  • freshly ground black pepper
  • 1 small shallot, thinly sliced
  • 1 tbsp. Balsamic vinegar
  • 2 tbsp. extra virgin olive oil

Squid and pepper salad

  • Servings: 4
  • Rating: ★★★★★
  • Print

This salad is one of my favourites for a weekend; it is simple to prepare, easy to cook and is filling without being heavy. If you have friends over for lunch, it is a great option.



Credit: Cath @ easycleaneats

Ingredients

  • 1 pepper 
  • 2 celery sticks 
  • 1 courgette 
  • 1/4 cabbage 
  • 4 squid hoods, cleaned and gutted 
  • 2 tbsp. melted bacon fat 
  • Salt and pepper to taste 
  • 1 shallot, thinly sliced 
  • 1 tbsp. Balsamic vinegar 
  • 2 tbsp. extra virgin olive oil 

Directions

  1. Cut the squid hoods, so they lie flat and are in two pieces. 
  2. Finely dice the shallot and mix the oil and balsamic together with lemon juice then toss the squid in and allow it to marinate 
  3. Slice the vegetables into strips and fry off quickly. 
  4. Heat a pan with a small amount of oil over a high heat and cook the squid for 20 seconds on each side. 
  5. Slice the squid into strips and mix with the vegetables 
  6. Serve.

Nutrition

Per Serving: 226 calories; 15 g fat; 7 g carbohydrates; 16 g protein

Equipment

  • Knife
  • Chopping board
  • Bowl
  • Frying pan
  • Fork
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Avocado tuna melts

Do we have tuna? 

That is usually the response to the question what do you want for lunch? I won’t go into how much when people answer a question with a question. Let’s focus on the recurring request for tuna every weekend. Every week it is the same request for a tuna cheese melt. I don’t have any issues with providing tuna for lunch; I get bored with the leftover tuna in the fridge and no desire to eat it. 

How to make tuna interesting 

I have to admit I find tinned tuna very difficult to eat on its own. I know it is good for me, but it is just so boring! To make tuna more interesting and look for an alternative to the standard tuna melt. I came up with these avocado tuna melts. 

Two birds with one grill 

I figured that if we have the grill on to make tuna melts on bread. There is no reason I couldn’t create a bread free tuna melt that has an interesting flavour and didn’t take a lifetime to make. The avocado tuna melt was born. Avocado is the perfect ingredient that makes the tuna boring, adds a creamy texture that stands up to the heat of the grill. 

If you want a way to use up those uneaten bits of tuna, give these melts a go. 

Avocado tuna melt recipe 

Avocado tuna melts ingredients

Ingredients 

  • 1 avocado 
  • 2 cans of tuna 
  • 2 tbsp. Parsley, chopped 
  • 1 tbsp. Lemon juice 
  • 1/2 tsp. smoked paprika 
  • 1/4 tsp. salt 
  • 1/4 tsp. black pepper 
  • 1/4 cup gruyere cheese, grated 
  • 2 tbsp. Chives, chopped 
Cut the avocado in half lengthwise
Cut the avocado in half lengthwise 
Cut the avocado in half lengthwise
Cut the avocado in half lengthwise 
Remove the pit
Remove the pit
Scoop out the avocado flesh
Scoop out the avocado flesh
Scoop out the avocado flesh into a large mixing bowl.
Scoop out the avocado flesh into a large mixing bowl.
Put the avocado skins on a lined baking tray.
Put the avocado skins on a lined baking tray.
Mash the avocado with a fork.
Mash the avocado with a fork.
Add the tuna to the avocado and mix.
Add the tuna to the avocado and mix.
In a the bowl add the  parsley, lemon juice, paprika, salt, and pepper.
In a the bowl add the  parsley, lemon juice, paprika, salt, and pepper. 
Mix well
Mix well
Add the tuna avocado mix back into the avocado skin.
Add the tuna avocado mix back into the avocado skin then bake
Top the tuna mix with the cheese and grill again to melt the cheese. 
Melt the cheese.
Melt the cheese. 
Garnish with chopped chives and serve. 

Avocado tuna melt

  • Servings: 4
  • Rating: ★★★★★
  • Print

Avocado is the perfect ingredient that makes the tuna boring, adds a creamy texture that stands up to the heat of the grill. 



Credit: Cath @ easycleaneats

Ingredients

  • 1 avocado
  • 2 cans of tuna
  • 2 tbsp. Parsley, chopped
  • 1 tbsp. Lemon juice
  • 1/2 tsp. smoked paprika
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1/4 cup gruyere cheese, grated
  • 2 tbsp. Chives, chopped

Directions

  1. Preheat grill on the highest setting.
  2. Cut the avocado in half lengthwise and remove the pit.
  3. Scoop out the avocado flesh and coarsely chop it.
  4. In a bowl mix together the avocado, tuna, parsley, lemon juice, paprika, salt, and pepper.
  5. Add the tuna avocado mix back into the avocado skin.
  6. Grill for 5 minutes so that the tuna and avocado starts to colour.
  7. Top the tuna mix with the cheese and grill again to melt the cheese.
  8. Garnish with chopped chives and serve.

Nutrition

Per Serving: 240 calories; 17 g fat; 8 g carbohydrates; 17 g protein

Equipment  

  • Knife  
  • Chopping board  
  • Mixing bowl  
  • Spoon  
  • Fork  
  • Baking tray   
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Clean fish pie

We all need a little comfort

It has been a sh*t week, seriously, it has been one of those weeks when lots of things went wrong. That means lots of late nights at work, no family time and a lot of hugs needed. When the going gets tough, I want comfort food. 

Enter my comfort food 

Some foods make you feel better about everything; this dish definitely falls into that category. Fish pie is that great balance of warm and filling with the lightness of seafood. This week it is just what I need. 

My take on a classic 

As always I can’t leave a recipe alone, this is my take on the traditional Fish pie. I have swapped out the potato and cream for a lighter and healthier option of sweet potato and coconut milk. I made a double batch because this is a great one to keep in the freezer. It keeps well, so I have it to pull out for a quick and healthy dinner in the week. If you are making this in advance, make sure the fish you are using is fresh, not pre-frozen, none of us needs an upset stomach. 

Freezer meal

Hands up if you are busy. Who is way too tired to get in the kitchen to cook at the end of the day? Definitely not me.

My days are filled with meetings, to-do lists, emails and telling people what to do, by the time I finish work the last thing I want to do is get stuck into cooking a meal and then cleaning up afterwards. I want to work out and spend some time with Jaime. That is why freezer meals are my favourite solutions to the challenge of a busy life. A few hours on the weekend, and you find yourself with a stack of options for dinner that can be thawed and cooked for a healthy, delicious meal for the family.

Clean eating fish pie recipe

Clean eating fish pie ingredients
Clean eating fish pie ingredients

Ingredients

  • 1kg sweet potatoes cubed
  • 1 onion, chopped
  • 1 carrot, cubed
  • 2 sticks celery, chopped
  • 300g salmon fillets
  • 300g smoked cod fillets
  • 125g raw peeled king prawns
  • 400ml coconut milk
  • Coconut oil
  • Salt and pepper
Clean eating fish pie fresh from the oven
Pie ready for eating
A bowl of fish pie
Hot pie ready for eating

Clean eating fish pie

  • Servings: 8
  • Rating: ★★★★★
  • Print

This is one of my favourite comfort meals and a great freezer meal



Credit: Cath @ easycleaneats

Ingredients

  • 1kg sweet potatoes cubed
  • 1 onion, chopped
  • 1 carrot, cubed
  • 2 sticks celery, chopped
  • 300g salmon fillets
  • 300g smoked cod fillets
  • 125g raw peeled king prawns
  • 400ml coconut milk
  • Coconut oil
  • Salt and pepper

Directions

  1. Preheat the oven to 200 degrees C/400 degrees F
  2. In a large pan, heat some coconut oil over medium heat.
  3. Peel the sweet potatoes, cube them, add them to the pan, and cook for about 10 -20 minutes, 
  4. Add the celery onion and carrot to the pan with the sweet potato and continue to cook.
  5. Once everything in the pan is soft, remove the pan from the heat and pour the coconut milk over the vegetables.
  6. Cut the salmon, smoked cod into bite-size chunks.
  7. Place the fish and the prawns into the baking dish. 
  8. Pour the coconut and vegetables over the fish and mix everything together really well. Pour the coconut and vegetables over the fish and mix everything together really well. 
  9. Place in the preheated oven for around 40 minutes, or until cooked through.
  10. Serve while it is hot.

Nutrition

Per Serving: 286 calories; 10 g fat; 27 g carbohydrates; 22 g protein

Equipment

  • Knife
  • Vegetable peeler
  • Chopping board
  • Scales 
  • Measuring jug
  • Large saucepan
  • Wooden spoon
  • Baking dish

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.


Tuna lettuce wrap

It feels like tuna is on the lunch menu every weekend, we have the recurring request for tuna cheese melts. I am always happy to provide high protein meals to the kids but will admit I find tinned tuna very difficult to eat on its own. 

Tuna lettuce wrap video

Mixing things up

In an effort to make tuna more interesting and easier to eat (every weekend) I came up with these tasty wraps. The fresh vegetables add some much needed texture and new flavours while the avocado dressing is a great replacement for mayo.

These lettuce wraps are the best way to eat tuna if you ask me. 

Tasty tuna lettuce wraps ready to eat

Tuna lettuce wrap recipe

Tuna lettuce wrap ingredients

Ingredients

  • 4 lettuce leaves
  • 120g tinned tuna, drained
  • 1 red pepper, thinly sliced
  • 1/4 cup cherry tomatoes, quartered
  • 1/4 cup carrot, grated
  • 1/2 red onion thinly sliced
  • 2 tbsp. Avocado Dressing
Take a large mixing bowl.
Take a large mixing bowl.
Add the tuna.
Add the tuna.
Add the tomatoes.
Add the tomatoes.
Add the peppers.
Add the peppers.
Add the carrots.
Add the carrots.
Add the onions.
Add the onions.
Mix everything together
Mixing everything together.
Mixed tuna and vegetables.
Mixed tuna and vegetables.
Add two tablespoons of avocado dressing.
Add two tablespoons of avocado dressing.
Mix well.
Mix well.
Tuna mix ready to plate up.
Tuna mix ready to plate up.
Place the lettuce leaves on a plate.
Place the lettuce leaves on a plate.
Divide the tuna mixture between the leaves.
Divide the tuna mixture between the leaves.
Lettuce wraps ready for dressing.
Lettuce wraps ready for dressing.
Drizzle some dressing over each wrap.
Drizzle some dressing over each wrap.
Lettuce wraps ready to eat.
Lettuce wraps ready to eat.

Tuna Lettuce Wrap

  • Servings: 2
  • Rating: ★★★★★
  • Print

The thick creamy dressing and crunchy vegetables are my favourite way to eat tuna.



Credit: Cath @ easycleaneats

Ingredients

  • 4 lettuce leaves
  • 120g tinned tuna, drained
  • 1 red pepper, thinly sliced
  • 1/4 cup cherry tomatoes, quartered
  • 1/4 cup carrot, grated
  • 1/2 red onion thinly sliced
  • 2 tbsp. Avocado Dressing

Directions

  1. Take a large mixing bowl.
  2. In the mixing bowl mix together the tuna, peppers, carrots, tomatoes and red onion.
  3. Mix everything together.
  4. Add the avocado dressing.
  5. Mix well.
  6. Place lettuce leaves on a plate.
  7. Divide the mixture between the lettuce leaves.
  8. You can drizzle each wrap with a little more avocado dressing before serving.
  9. Serve.

Nutrition

Per Serving: 111 calories; 2 g fat; 9 g carbohydrates; 17 g protein

Equipment

  • Grater
  • Knife
  • Chopping board
  • Fork
  • Spoon
  • Mixing bowl
  • Measuring cups
  • Measuring spoons

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Tuna lettuce wraps

Asian fish cakes

Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2015 , at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. 

Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums.

Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2015 , at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. 

Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums.

As the kids have grown my recipes have changes organically to meet their palates and preferences, I’ve updated this recipe because of that, but fear not, all I have done is make it a little bit better.

Spicy, not bland

My previous experience of fish cakes was of bland white burger-shaped food that was a bit blah. I used a recipe from a food magazine as the base for this but swapped out some of the ingredients to clean it up. It’s a great way to use up leftover cauliflower rice or fish if you get leftovers that is.

Asian style fish cakes recipe

Ingredients

Asian style fish cake
  • 500g raw white fish
  • 1 cup cauliflower rice 
  • 2 tsp. coriander
  • 1 tbsp. Thai green curry paste
Add the fish, coriander and curry paste to a food processor.
Add the fish, coriander and curry paste to a food processor.
Blend to a smooth consistency.
Blend to a smooth consistency.
Stir in the cauliflower rice
Stir in the cauliflower rice
Portion out the mixture
Portion out the mixture
Shape the mix into patties.
Shape the mix into patties.
Cooked fish cakes ready to eat.
Cooked fish cakes ready to eat.

Asian fish cakes

  • Servings: 12
  • Rating: ★★★★★
  • Print

These spicy fish cakes are a great way to use up some left over cauliflower rice.



Credit: Cath @ easycleaneats

Ingredients

  • 500g raw white fish
  • 1 cup cauliflower rice
  • 2 tsp. coriander
  • 1 tbsp. Thai green curry paste

Directions

  1. In a food processor mix together fish, coriander and curry paste.
  2. 1 cup cauliflower rice
  3. Shape the mix into patties.
  4. Place them on a baking tray lined with baking paper or a silicone liner.
  5. Bake in a preheated oven at 180 degrees C/ 350 degrees F for 15 minutes.

Nutrition

Per Serving: 51 calories; 0.6 g fat; 0.4 g carbohydrates; 7.5 g protein

Equipment

  • Food processor 
  • Measuring cups
  • Measuring spoons
  • Spatula
  • Baking tray
  • Baking paper or silicone liner

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.