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how to meal prep salmon


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Prep Time: 10 minutes

Cook Time: 30 minutes

Total: 40 minutes

Servings: 4


Remove All · Remove Spices · Remove Staples

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Step 1

Start by preheating your oven to 350 degrees F for the salmon.

Step 2

While the oven is preheating, start the garlic brown rice.  In a deep stock pot, add olive oil and heat over medium-high heat. Add minced garlic and cook for a minute, or until fragrant.

Step 3

Then, add the brown rice, sea salt, and low sodium chicken broth, and stir together.

Step 4

Bring this to a boil, then cover the pot, reduce to a simmer, and cook for about 20-30 minutes, or until the liquid is fully absorbed and the rice is tender. Then, add in the green onions, stir, and then set aside.

Step 5

While the rice is cooking, we can prep our green beans for our parmesan green beans.  Heat olive oil over medium-high heat in a large skillet.

Step 6

Add garlic and cook 1 minute, stirring frequently.

Step 7

Add the green beans, sea salt, and black pepper, and toss to coat green beans evenly in the pan.

Step 8

Continue to saute for approx. 4-5 minutes. (We’re looking for the green beans to just become slightly tender - we don’t want to cook them all the way here or they’ll be overcooked when you reheat your meal later.)

Step 9

Then, remove from heat and sprinkle grated parmesan. Toss once again until parmesan is melted. Set aside.

Step 10

Finally, we’re going to prep our salmon. Make the spice rub in a small mixing bowl by combining the coconut sugar, sea salt, ground black pepper, ground cumin, dry mustard, and ground cinnamon, and then stir together.

Step 11

Rub the spice mixture on the top side (non-skin) of the salmon fillets.

Step 12

Now, heat an oven-safe fry pan over high heat and add the olive oil to the pan and allow to get very hot.

Step 13

Place the fillets, rub-side down, in the hot oil. The fish should sizzle as we are searing it.

Step 14

Sear this side of the fish for about 2-3 minutes, and then carefully flip the fillets over and transfer pan to the oven.

Step 15

Roast the salmon for about 5-8 minutes, until it’s almost cooked through, and then remove from the oven.

Step 16

To prep the salmon meal prep ready to go in the fridge for later, add the garlic brown rice to one side of the meal prep container and then the parmesan garlic green beans on the other side. Then, lay the pan-roasted salmon over the top.  Seal tightly and refrigerate.

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