meal prep salmon

How to meal prep salmon for the week, including an easy salmon recipe, all for just $6 per meal.&nbsp; This is the best way to cook salmon for meal prep and is the best salmon recipe ever!

How To Meal Prep Salmon

salmon 2 lb fillet, skin removed))

olive oil

tbsp coconut sugar

tsp sea salt

tsp black pepper

tsp cumin

dry mustard

cinnamon

garlic, (minced)

brown rice, (uncooked)

chicken broth

green onions, (sliced (optional))

lbs fresh green beans, (stems removed)

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

While the oven is preheating, start the garlic brown rice.&nbsp; 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.

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

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.

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

Add garlic and cook 1 minute, stirring frequently.

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

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.)

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

Finally, we’re going to prep our salmon.&nbsp;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.

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

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

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

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

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

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.&nbsp; Seal tightly and refrigerate.

New to #mealprep? Welcome to an easier way of living a #healthy and tasty lifestyle.

Meal prep solves the problem of wanting to eat healthy, but every time you go to grab something from the fridge, nothing is ready to eat and you really, really, REALLY don’t feel like cooking a full healthy, well-balanced dinner.

With meal prep, you choose the time and the day you actually have energy and time (key factors, let's be honest) and prep your meals ahead of time.

Keep reading if you want to make life SO MUCH EASIER.

For starters, PUH-LEASE make this salmon meal prep.  We’ve got pan-roasted salmon, garlic rice, and garlic parmesan green beans.  Meal prep never tasted so good, y’all.

RECIPES

PAN-ROASTED SALMON:

4 6-oz. salmon fillets (approx. 2 lb fillet, skin removed)
1 tbsp olive oil
2 tbsp coconut sugar
1 tsp sea salt
1 tsp ground black pepper
1/2 tsp ground cumin
1/4 tsp dry mustard
1/8 tsp ground cinnamon

GARLIC BROWN RICE:

1 tbsp olive oil
3 cloves garlic, minced
1 tsp sea salt
1 1/2 cups brown rice, uncooked
3 1/2 cups low sodium chicken broth
2 green onions, sliced (optional)

GARLIC PARMESAN GREEN BEANS:

1 tbsp olive oil
2 lbs fresh green beans, stems removed
2 cloves garlic, minced
1 tsp sea salt
1/4 tsp ground black pepper
2 tbsp parmesan cheese, grated (use nutritional yeast for vegan or omit for paleo)

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How to Meal Prep - Salmon  (4 Meals/Under $6) | How To Meal Prep | A Sweet Pea Chef

A simple, healthy and delicious recipe for Teriyaki Salmon with Baby Bok Choy. A 30 minute, one pan dinner!

Sheet Pan Teriyaki Salmon with Baby Bok Choy

oz wild caught salmon (whole

baby bok choy (sliced lengthwise)

soy sauce (or tamari

tbsp minced garlic (3 cloves)

tbsp fresh peeled and grated ginger (about 1 1/2 inch nub)

tbsp rice vinegar

tsp sesame oil

tbsp honey

water

cornstarch

Sesame seeds and scallions

Preheat the oven to 375 degrees.

In a small bowl whisk together soy sauce, rice vinegar, sesame oil, garlic and ginger. Pour or brush about 1/4 of the sauce over the salmon. Let it sit in the fridge to marinate for 20 minutes or so if you have the time.

While the salmon is marinating, slice the whole baby bok choy lengthwise and toss with olive oil directly on the sheet pan.

Nestle the salmon in the middle of the bok choy, making sure that everything is in one even layer for even cooking.

Bake the salmon and veggies in the oven for 18-22 minutes or until the bulbs of the bok choy are tender and the leaves are a bit crispy.

While the salmon and veggies are baking, heat the remaining sauce in a small saucepan until boiling. Turn the heat down and add in honey and whisk until totally combined.

In a separate small bowl, whisk together cornstarch and water until dissolved. Pour cornstarch slurry into simmering sauce and whisk. Gently simmer sauce until it thickens and coats the back of a spoon. Remove from heat and set aside.

Once the bok choy is tender crisp, use tongs to remove it from the sheet pan and set aside on a plate. Turn the broiler on high and run the salmon under the broiler for 1-2 minutes until cooked through and slightly crisp on top. Watch it carefully!

Remove sheet pan from the oven. Place bok choy back on the pan with the salmon. Drizzle the entire thing with sauce and garnish with thinly sliced scallions and sesame seeds.

Serve with rice or quinoa and extra sauce on the side.

If you don’t have time to cook, you’ll love this 5-minute Salmon Rice Bowl with Bok Choy made in the microwave!

5-Minute Microwave Salmon Rice Bowl

brown rice

sweet red chili sauce

Sriracha sauce

ginger

salmon filet

baby bok choy (halved lengthwise)

kosher salt

sesame oil

Place frozen rice in a medium shallow anyday dish (or microwave safe dish), making sure to lift the vent and microwave on high 2 minutes.

Meanwhile, In a small bowl combine red chili sauce sauce, sriracha and ginger.

Remove from microwave and stir, place the halved baby bok choy on the edges of the bowl.

Place the salmon filet skin side down in the center.

Top everything with a pinch of salt. Drizzle the sesame oil over the bok choy.

Brush the sauce over the salmon and cover, vented.

Microwave 3 to 4 minutes, until the salmon is cooked through. I usually do 3 minutes for one piece.

A delicious high protein salmon meal prep with nutritious vegetables: sweet potatoes, cauliflower, and beets. These high protein meal prep bowls are gluten-free, dairy-free, paleo, and Whole30 diet-friendly.

Salmon Meal Prep With Veggies

lb salmon (450 grams)

potato

cauliflower (200 grams)

soy sauce

garlic powder

½ tsp ground ginger

cumin

paprika

beets (120 grams)

lemon

Parsley

salt and pepper (to taste)

Preheat the oven to 400F (200C). Combine 1 tbsp olive oil, garlic, and ginger. Toss in the cauliflower to cover it with the mixture and spread it on baking sheets.

Combine 1tbsp olive oil with cumin and paprika. Cut sweet potatoes into cubes, cover them in the mixture of oil, and spread them on baking sheets. Roast in the oven for 25-30 minutes and stir midway.

Sprinkle salmon with salt and pepper. Add another tablespoon of olive oil to the frying pan, fry the salmon (skin up) for a minute and add soy sauce.

Cook the salmon for around 1-2 minutes and flip the salmon, so it’s skin down. Then, cook for another 3-5 minutes until the salmon is fully cooked.

Dice the beetroots and chop parsley. Divide salmon and vegetables between glass containers and top up with fresh parsley as well as lemon wedges.

https://mediavine-res.cloudinary.com/video/upload/t_original/v1586349488/twcpmsgot7xjzgbqijk1.mp4

Try this delicious salmon meal prep with vegetables and enjoy eating your high protein diet. These meal prep bowls are nutritious, delicious and sweet!

Salmon Meal Prep With Veggies (High Protein)

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