For easier meal prep this week I first cooked a large batch of brown rice in my electric skillet adding red pepper flakes and Mrs Dash garlic and herbs to it. Once done I cleaned the skillet and fried up two 4 oz pieces of salmon in it along with half an onion sliced up and again Mrs Dash seasoning. At the last minute I added the spinach, a cup of the brown rice I cooked and covered it with the lid until the spinach welted which is about a minute. Stir and serve! I sprinkled a little bit of freshly grated Parmesan cheese over it.
No salt added!

Ingredients:

8 oz salmon
half an onion
cup of cooked brown rice (I cooked it myself rather than ready made rice as they’re too high in sodium content)
8 oz baby spinach
Mrs Dash garlic and herbs
red pepper flakes
​1 tbsp avocado oil to fry the fish in.

Fry up the salmon fillets in an electric skillet, season the salmon with a little sea salt and Mrs Dash garlic and herbs seasoning. I then added minced garlic, 3 cloves, and a diced red onion. When the salmon is done, squirt lemon juice over it and transfer to plates.
I then put a container of spinach and arugula into the skillet with the onion and garlic and quickly stir fry it for a minute and it's done! Quick, healthy and easy.

The tilapia and salmon were frozen so take a little longer to cook than if it were fresh so adjust your cooking time if you have fresh fish!
Spray non-stick foil in non stick spray and sprinkle some Mrs Dash and Old Bay seasoning on the fish. Add the veggies and cook on oven setting at 425F for 45-60 minutes.