Welcome the week 3 of our Meal Prepping segment, where we utilized our Air Fryers! If you are new to air frying, they use Rapid Air Technology to circulate hot air to cook food that would normally be dunked in fat or oil. The cooking chamber radiates heat from a heating element close to the food, thus cooking it more efficiently. A fan is used to circulate hot air around the food. Air fryers are great, because they can cut down your cooking time and provide an easier clean up because you simply wash with water and a non-abrasive sponge. They are a healthier option, because they don’t require the use of oils. You just whip your food together, throw it in the air fryer, set it and forget it! Most of the benefits of air frying are already benefits to meal prepping, so it would be crazy not to put the two together!
To go the extra mile and make this even better for you – think about incorporating fish or meat alternatives! Tofu is great to add to a salad, include in a sandwich or eat by itself! Tofu is known for being a good source of protein and has all the amino acids you need. Cutting down or eliminating meat from your diet is good for you and the environment. Fish is also a healthy alternative to meat and poultry, and salmon is one of our favorite fish options. Not only is it delicious, it’s also rich in omega 3 fatty acids, protein, vitamins and more. It is versatile as well and can be eaten by itself, incorporated into a salad, added to tacos and more!
Below are the supplies and ingredients we used to make our recipes. Any containers, Ziploc bags or other supplies you feel will make your meal prep more successful are welcome.
4 Tupperware Containers
We were able to cook both the salmon and tofu at the same time by making use of the basket divider, which is included in many of our new Air Fryers, like the 7QT 8-in-1 Digital Touchscreen Air Fryer. To make this meal prep recipe in bulk, double the recipe and air fry a basket of tofu first, and a basket of salmon next.
1.5 lb. salmon, divided
1 tbsp chili powder
1 tsp ground cumin
½ tsp dried oregano
½ tsp salt
¼ tsp pepper
1 tbsp olive oil
In a small mixing bowl, whisk together the chili powder, cumin, oregano, salt, pepper and olive oil together until combined. Brush the marinade on the salmon.
Place your perforated parchment paper in the air fryer basket (optional). Add the salmon and air fry at 400°F for 15 minutes, flipping halfway through.
1 package extra firm tofu, drained and pressed
1 tbsp soy sauce
1 tbsp vegetable oil
½ tsp sriracha
1 tbsp garlic sauce
1 tsp minced fresh ginger
1 tsp minced garlic (optional)
In a medium mixing bowl, combine all the ingredients for the tofu marinade. Then, place the cubed tofu and marinade in a Ziploc bag. Marinate for 1 hour.
In a small bowl, add the cornstarch and marinated tofu and toss to fully coat. Place the tofu in the air fryer basket and Air fry at 400°F for 15 minutes, flipping halfway through.
4 Meal Prep Meals
Salmon and tofu are great sources of protein to add to your meals. Other meat alternatives to try are eggplant, lentils or mushrooms! Different types of fish to enjoy other than salmon are tilapia, cod, catfish and more! You can make these in the air fryer plain or add some olive oil to them or sprinkle on your desired seasoning. We used one marinade for the tofu and another one for the salmon, but feel free to use one and cut down on prep time. We were able to utilize a basket divider in our air fryer, so we could cook both the tofu and salmon at the same time – in one appliance! You simply place the divider in the center of the air fryer basket, place your desired food on either side of the divider and voila! If you don’t have a basket divider or don’t want to use one, then no worries! Simply place your whole, sliced, diced or cubed meat in your air fryer and wait for the crispy magic to happen.
Salmon Caesar Salad:
1 cup lettuce
12 oz. marinated salmon
¼ cup Parmiggiano-Reggiano, shaved
5 garlic cloves
3 tbsp lemon juice
1 tsp Dijon mustard
1 tbsp Worcestershire sauce
1 cup mayo
¾ cup Parmiggiano-Reggiano, grated
salt and pepper to taste
In a small bowl, whisk together the garlic, lemon juice, mustard, fish sauce, and Worcestershire sauce, until evenly combined.
Add in the mayo, parmesan cheese, salt and pepper and whisk until well combined. Refrigerate for about 1 hour to incorporate all the flavors.
Rinse and dry the romaine lettuce. Chop coarsely and throw in a large bowl. Add cooked salmon, cheese and dressing in and combine everything by tossing with tongs. Enjoy!
12 oz. cooked salmon
1 medium orange, peeled and diced
1 large avocado, diced
1 jalapeno, diced
½ small red onion, diced
1 cup fresh cilantro, chopped
1 lime, juiced
In a small bowl, add your salsa ingredients and mix to combine. Set aside.
Shred your cooked salmon. Place your shredded salmon, citrus salsa and other desired toppings in a tortilla to create your taco. Enjoy!
Tofu Banh Mi Sandwich:
12 in. baguette, cut in half
a few fresh sprigs of cilantro
½ package of your marinated, air fried tofu
Creamy Banh Mi Sauce:
¼ cup mayo
2 tsp hoisin sauce
1 tsp soy sauce
1 tsp maple syrup
1 tsp sriracha
1/3 large carrot, diced
½ small cucumber, diced
½ jalapeno, diced
¼ cup red onion, diced
¼ cup rice vinegar
1 tsp sugar
½ tsp salt
In a small bowl, combine the ingredients for the pickled vegetables. Cover and refrigerate until ready to use.
In another small bowl, whisk together the ingredients for the Creamy Banh Mi Sauce and refrigerate until ready to use.
Cut the baguettes in half and then slice each baguette lengthwise to open. Spread the Creamy Banh Mi Sauce over both sides of each baguette. Add the cooked tofu, a small handful of pickled vegetables and cilantro to each sandwich and serve immediately!
Asian Tofu Salad:
½ package of your marinated, air fried tofu
¼ cup rice vinegar
1 tbsp sugar
1 tsp salt
1 tsp black pepper
¼ cup green onions, thinly sliced
1 cup cucumber, thinly sliced
1 cup red onion, thinly sliced
1 cup carrots, thinly sliced
4 cups romaine lettuce, shredded
Whisk together the vinegar, sugar, salt and pepper in a large bowl. Add the cucumber, carrots and onions and toss to combine. Set aside to marinate.
Toss the shredded lettuce, cooked tofu and marinated vegetables together and serve.
Air fryers and meal prepping have so many of the same benefits from saving you time, money, doing less dishes, choosing healthier food options and enjoying some crispy, tasty dishes. Also incorporating more fish and less meat can really bulk up your meals with protein while contributing to your healthier lifestyle. If you don’t have an Air Fryer yet, then what are you waiting for?! We have many options to choose from whether you are cooking for yourself, your family or you want to take air frying to the next level and enjoy one of our Air Fryer Ovens. And stay tuned for next week, when we meal prep with our Air Fryer Ovens.
If you need more recipe ideas, enjoy our included recipe book with easy to follow steps and check out another air fryer staple of ours, Cauliflower Veggie Burger with Vegan Ranch Dressing. It’s a healthy and allergy-free dish that is ideal for meal prepping, because you can make a batch of them in the air fryer for the week!
If you still feel unsure, there are so many outlets out there to help you with tips, tricks and recipes! We also have a YouTube channel and other helpful blog posts to help you get more familiar with your GoWISE USA product and find useful tips and recipes.
We appreciate every one of our customers and hope you found this post helpful with getting more familiar with your GoWISE USA Air Fryer. And don’t forget to share your experiences and creations with our products using the #GoWISEUSA on all of our social channels or join our GoWISE Creations community on Facebook.
A big thank you to the authors of the recipes we tested out. Check out the links below to take a look at the original recipes.