Delicious and Healthy Salmon Meal Prep Recipes

Salmon is a nutritional powerhouse, packed with protein, omega-3 fatty acids, and essential vitamins. Incorporating salmon into your meal prep routine is a fantastic way to ensure you have healthy and delicious meals ready to go throughout the week. This article will explore various salmon meal prep recipes, offering options for different tastes and dietary preferences.

Why Choose Salmon for Meal Prep?

Salmon offers numerous health benefits and is a versatile ingredient for meal prepping. It's rich in:

• Omega-3 Fatty Acids: These essential fats are crucial for brain health, reducing inflammation, and supporting heart health.
• Protein: Salmon is an excellent source of high-quality protein, essential for muscle building and repair.
• Vitamins and Minerals: Salmon provides vitamin B12, vitamin D, potassium, and selenium, all vital for overall well-being.

Beyond its nutritional profile, salmon is relatively easy to cook and can be prepared in various ways, making it ideal for meal prep. It also reheats well, maintaining its flavor and texture.

General Tips for Salmon Meal Prep

Before diving into specific recipes, here are some general tips to ensure your salmon meal prep is a success:

• Buy Quality Salmon: Whether fresh or frozen, choose salmon that looks vibrant and doesn't have a strong fishy odor. Wild-caught Alaskan salmon is often a sustainable and high-quality choice.
• Proper Storage: Store salmon properly in the refrigerator or freezer to maintain its freshness and prevent spoilage.
• Cook Thoroughly: Ensure salmon is cooked to an internal temperature of 145°F (62.8°C) to eliminate any potential bacteria.
• Cool Before Storing: Allow cooked salmon to cool completely before placing it in meal prep containers to prevent condensation and maintain its quality.
• Use Proper Containers: Opt for airtight containers to keep your salmon fresh and prevent it from drying out in the refrigerator.
• Don't Overcook: Be careful not to overcook the salmon, as it can become dry and less palatable.

Recipe 1: Easy Salmon Bowl

This salmon bowl is a delicious, nutritious, and customizable option that is perfect for a quick and easy meal. It features caramelized salmon bites served on a bed of rice with veggies and creamy avocado.

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Ingredients:

• Salmon: Cubed into 1-inch pieces.
• Marinade: Soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
• Base: Cooked rice (white, sushi, brown, or quinoa).
• Vegetables: Cucumber, carrots, edamame beans.
• Toppings: Toasted sesame seeds, green onions, sriracha aioli or spicy mayonnaise.

Instructions:

1. Marinate the Salmon: In a container, mix soy sauce, honey, rice vinegar, sesame oil, grated garlic, and ginger. Add salmon cubes and coat thoroughly. Marinate for at least 10 minutes, or longer if possible.
2. Prepare the Vegetables: Slice the cucumber, shred the carrot, and dice the avocado into cubes. Defrost the edamame beans.
3. Cook the Salmon:
   • Pan Fry Method: Heat a skillet to medium-high heat with oil. Place salmon cubes in a single layer and cook for 5-7 minutes, flipping halfway. Pour over leftover marinade.
   • Air Fryer Method: Preheat air fryer to 390°F (200°C) and spray the basket with olive oil spray. Place salmon pieces in a single layer and air fry for 5-8 minutes, flipping halfway. Brush over leftover marinade.
4. Assemble the Bowls: Add rice, veggies, avocado, and edamame beans decoratively around the bowl. Top with salmon, sesame seeds, and sriracha aioli.

Consider this a poke bowl without the raw fish.

Recipe 2: Pan-Roasted Salmon with Garlic Brown Rice and Parmesan Green Beans

This recipe combines flavorful pan-roasted salmon with wholesome garlic brown rice and parmesan green beans for a complete and satisfying meal.

Ingredients:

• Salmon: 4 6-oz. salmon fillets.
• Spice Rub: Coconut sugar, sea salt, ground black pepper, ground cumin, dry mustard, and ground cinnamon.
• Garlic Brown Rice: Brown rice, olive oil, minced garlic, sea salt, low sodium chicken broth, green onions.
• Parmesan Green Beans: Green beans, olive oil, garlic, sea salt, black pepper, grated parmesan.

Instructions:

1. Prepare Garlic Brown Rice: In a deep stock pot, heat olive oil over medium-high heat. Add minced garlic and cook until fragrant. Add brown rice, sea salt, and low sodium chicken broth, and stir together. Bring to a boil, then cover, reduce to a simmer, and cook for 20-30 minutes, or until the liquid is fully absorbed and the rice is tender. Stir in green onions.
2. Prepare Parmesan Green Beans: Heat olive oil over medium-high heat in a large skillet. Add garlic and cook for 1 minute, stirring frequently. Add the green beans, sea salt, and black pepper, and toss to coat evenly. Sauté for 4-5 minutes until slightly tender. Remove from heat and sprinkle with grated parmesan. Toss until parmesan is melted.
3. Prepare Salmon: Preheat oven to 350°F. Make the spice rub by combining coconut sugar, sea salt, ground black pepper, ground cumin, dry mustard, and ground cinnamon. Rub the spice mixture on the top side of the salmon fillets.
4. Pan-Roast Salmon: Heat an oven-safe fry pan over high heat and add olive oil. Place the fillets, rub-side down, in the hot oil and sear for 2-3 minutes. Carefully flip the fillets over and transfer pan to the oven. Roast for 5-8 minutes, until almost cooked through.
5. Assemble Meal Prep Containers: Add garlic brown rice to one side of the container and parmesan garlic green beans on the other side. Place the pan-roasted salmon next to the vegetables.

Recipe 3: Salmon Tray Bake with Lemon Garlic Paste, Asparagus, and Cherry Tomatoes

This simple and healthy salmon tray bake recipe features salmon slathered with a flavorful lemon garlic paste, cooked alongside parmesan asparagus and blistered cherry tomatoes.

Ingredients:

• Salmon: Salmon fillets, skinless or skin on.
• Lemon Garlic Paste: Dijon mustard, grated garlic, lemon zest and juice, salt, and pepper.
• Vegetables: Asparagus, cherry tomatoes.
• Parmesan: For sprinkling.

Instructions:

1. Prepare Lemon Garlic Paste: Mix Dijon mustard, grated garlic, lemon zest and juice, salt, and pepper together. Slather the paste onto the surface and sides of the salmon fillets. Marinate for 1 hour if time permits.
2. Prepare Tray: Toss the asparagus and cherry tomatoes with olive oil, salt, and pepper. Spread out on a large tray and place the salmon on the tray, leaving a bit of space between each fillet.
3. Cook: Preheat oven grill/broiler to 525°F (280°C) or as high as it goes. Place the oven shelf 8 inches (20 cm) from the heat source. Grill/broil for 11 minutes or until the salmon is cooked. The flesh should flake, and the internal temperature should be 122°F (50°C) for optimum juiciness.
4. Serve: Transfer the salmon and vegetables onto plates. Grate parmesan over the vegetables. Squeeze lemon juice over the salmon, sprinkle with parsley.

Recipe 4: Salmon Meal Prep Bowl with Quinoa, Roasted Vegetables, and Maple Mustard Sauce

This salmon meal prep bowl features a base of quinoa, roasted vegetables, and a delicious maple mustard sauce.

Ingredients:

• Quinoa: Any type of quinoa.
• Vegetable Broth: For cooking quinoa.
• Vegetables: Broccolini, sweet potatoes.
• Avocado Oil: For roasting vegetables.
• Salmon: 4 evenly sized salmon filets with the skin on.
• Maple Mustard Sauce: Whole grain mustard, lemon juice, maple syrup, garlic, salt, and pepper.

Instructions:

1. Cook Quinoa: Rinse and drain quinoa. Add quinoa and broth to a saucepan and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes.
2. Roast Sweet Potatoes: Toss sweet potato chunks with oil, salt, and pepper. Roast on a baking sheet at 400°F for 20 minutes, flipping halfway.
3. Roast Broccolini: Toss broccolini with oil, garlic, salt, and pepper. Add broccolini to the same baking tray as the sweet potatoes during the last 12-15 minutes of roasting.
4. Cook Salmon: Season salmon filets with salt and pepper. Place filets skin-side down on a parchment-lined baking dish and roast for 10 minutes at 400°F.
5. Prepare Maple Mustard Sauce: Mix together mustard, lemon juice, maple syrup, and garlic.
6. Assemble Bowls: Divide quinoa into 4 servings. Top with veggies, salmon, and a drizzle of lemon vinaigrette.

Recipe 5: Teriyaki Salmon Rice Bowls

Teriyaki Salmon Rice Bowls are perfect for meal prep lunch and dinners!

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Ingredients:

• Salmon: Frozen salmon fillets.
• Vegetables: Broccoli, red bell pepper.
• Teriyaki Sauce: Store bought or homemade.
• Rice: White rice.
• Green Onion: For garnish.

Instructions:

1. Preheat oven to 375°F.
2. Toss the broccoli, carrots and sliced pepper in the oil.
3. Arrange the pieces of salmon on one side of the baking sheet. Add the vegetables on the other side.
4. Spoon teriyaki sauce over the salmon to evenly coat the top. Spoon a small amount of teriyaki sauce over the vegetables.
5. Bake for 15-20 minutes or until the salmon is cooked through and fork tender.
6. In a rice cooker or stove top, prepare rice according to package directions (adjust rice to water ratio according to package directions).
7. Evenly divide the rice into 5 glass containers or Tupperware containers.
8. Evenly divide the vegetables between the 5 containers.
9. Add one piece of salmon on top of the rice and vegetables.
10. Optional: garnish with fresh sliced green onions.
11. Store in the fridge for up to 5 days. To reheat, microwave for 2-3 minutes in a microwave safe container or transfer to a plate.

Recipe 6: Broiled Salmon with Arugula Mint Pesto, Greek Salad, and Couscous

This recipe offers a flavorful combination of broiled salmon with a vibrant arugula mint pesto, refreshing Greek salad, and fluffy couscous.

Ingredients:

• Salmon: 4 6-oz. salmon fillets.
• Arugula Mint Pesto: Arugula, fresh mint, raw almonds, olive oil, lemon juice, water, salt.
• Greek Salad: English cucumbers, cherry tomatoes, red onion, apple cider vinegar, lemon juice, Greek yogurt, salt, pepper, feta.
• Couscous: Water, couscous.

Instructions:

1. Prepare Arugula Mint Pesto: Place all ingredients for the pesto into a small food processor. Blend until smooth.
2. Prepare Greek Salad: Place sliced cucumbers into a medium-sized bowl and sprinkle with salt. Let sit for 10 minutes to extract moisture. Discard moisture. Add cherry tomatoes, red onion, apple cider vinegar, lemon juice, Greek yogurt, salt, and pepper. Mix well.
3. Prepare Couscous: Add water to a small saucepan and bring to a boil. Add couscous, stir, cover, and remove from heat. Let sit for at least 5 minutes to fully absorb the liquid. Fluff with a fork.
4. Broil Salmon: Take the salmon out of the refrigerator and pat each fillet with a paper towel to remove moisture. Cover a baking sheet with parchment paper and place the salmon fillets on the parchment paper. Sprinkle each fillet with salt and pepper and then place a lemon slice on top of each fillet. Broil on high for 8-14 minutes or until salmon is light pink in color and flakey.
5. Assemble Meal Prep Containers: Add couscous to the bottom of the container, top with salmon, Greek salad, and a dollop of arugula mint pesto.

Recipe 7: Sheet Pan Salmon with Roasted Potatoes and Broccoli

This recipe features salmon baked on a sheet pan with roasted potatoes and broccoli, seasoned with a flavorful blend of spices.

Ingredients:

• Salmon: Salmon fillets.
• Sweet Potatoes: Cut into wedges.
• Broccoli: Cut into florets.
• Soy Sauce Mixture: Soy sauce, rice vinegar, honey.
• Spices: Cumin, cinnamon, salt, pepper, ginger, garlic.

Instructions:

1. Prepare Salmon: Mix the soy sauce, rice vinegar and honey in a measuring glass. Place the salmon in a baking dish, sprinkle some salt on top and pour the sauce over the salmon. Let it sit on the counter until ready to use.
2. Roast the Potatoes: In a bowl, toss the potato wedges with olive oil, cumin, cinnamon, salt and pepper. Pour them onto a sheet pan and spread them out so they are touching as little as possible. Bake for 20 minutes, flip then continue baking for 15-20 more minutes.
3. Roast the Broccoli: In the same bowl you used for the sweet potatoes, add the broccoli, ginger, garlic, salt, pepper and olive oil. toss well, then pour the broccoli onto another baking sheet. Push it to one side to make room for the salmon.
4. Add the Salmon: Add the salmon pieces next to the broccoli. Spoon more of the soy sauce mixture on top of the salmon from the baking dish.
5. Bake: Bake for 15-20 minutes, or until the salmon is cooked through and fork tender.

Customization Options

One of the best things about salmon meal prep is the ability to customize recipes to your liking. Here are some ideas:

• Grains: Swap quinoa for rice, farro, or any other grain you prefer.
• Vegetables: Use your favorite vegetables or whatever is in season. Bell peppers, cabbage, green beans, and broccolini are all great options.
• Sauces and Dressings: Experiment with different sauces and dressings to add flavor. Teriyaki, honey mustard, lemon-dill, and sriracha aioli are all delicious choices.
• Proteins: While salmon is the star of these recipes, you can also use chicken, shrimp, or tofu.
• Toppings: Add nuts, seeds, fresh herbs, or other toppings for added flavor and texture.

Storing and Reheating

• Storage: Store prepared salmon meal prep bowls in airtight containers in the refrigerator for up to 4-5 days. If using fresh (not previously frozen) salmon, you can store the bowls in freezer-safe containers in the freezer for up to 3 months.
• Reheating: To reheat, remove the lid from the container and microwave for 2-3 minutes, or until warmed through. You can also reheat in a skillet over medium heat. Salmon can also be enjoyed cold.

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