Salmon meal prep brings a touch of gourmet ease to your week, turning busy nights into fresh, satisfying dinners in minutes. Garlic and lemon brighten tender fillets packed with omega 3s and protein, while roasted vegetables and fluffy quinoa add color, texture, and lasting energy. The best part is how well it stores, giving you ready to go meals that still taste vibrant and restaurant worthy. Prep once, stack your containers, and enjoy a full week of flavorful, nourishing salmon magic with almost no effort.
Table of Contents
Why You’ll Love This salmon meal prep
- Deliciously versatile: Pair with your favorite veggies or grains.
- Time-saving: Prep meals for the week in just one session.
- High in protein: Fuel your body with nutritious salmon goodness.
- Budget-friendly: Affordable ingredients without sacrificing flavor.
- Easy to customize: Adjust seasonings and sides to your taste.
salmon meal prep
Ingredients
Equipment
Method
- Step 1: Preheat your oven to 400°F (200°C). This will get it nice and hot for roasting!
- Step 2: In a bowl, toss baby potatoes with 1 tablespoon of olive oil, salt, and pepper. Make sure they’re well coated!
- Step 3: Spread the seasoned potatoes on a baking sheet and roast them in the oven for 20 minutes. They’ll start to get golden and crispy!
- Step 4: While the potatoes are roasting, brush the salmon fillets with the remaining olive oil. Sprinkle on minced garlic, salt, pepper, and oregano for flavor!
- Step 5: After the potatoes have roasted for 20 minutes, add the salmon fillets, broccoli florets, and cherry tomatoes to the baking sheet. It’s a colorful mix!
- Step 6: Roast everything for an additional 12–15 minutes until the salmon is cooked through and the veggies are tender. Your kitchen will smell amazing!
- Step 7: Let everything cool slightly before dividing the salmon and vegetables evenly into meal prep containers. They’re ready to go!
- Step 8: Store your meal prep containers in the refrigerator for up to 4 days. Enjoy your healthy, high-protein meals throughout the week!
Notes
- 4 salmon fillets – fresh or thawed
- 2 tbsp olive oil – for marinating
- 1 lemon (sliced) – adds zest and flavor
- 2 cloves garlic (minced) – enhances aroma
- Salt – to taste
- Pepper – to taste
- Dried oregano – adds a savory touch
- 2 cups broccoli florets – healthy side
- 1 cup cherry tomatoes – for color and sweetness
- 1 lb baby potatoes – hearty base
Ingredients
Here are the ingredients you’ll need for your delicious salmon meal prep.
- 4 salmon fillets – fresh or thawed
- 2 tbsp olive oil – for marinating
- 1 lemon (sliced) – adds zest and flavor
- 2 cloves garlic (minced) – enhances aroma
- Salt – to taste
- Pepper – to taste
- Dried oregano – adds a savory touch
- 2 cups broccoli florets – healthy side
- 1 cup cherry tomatoes – for color and sweetness
- 1 lb baby potatoes – hearty base
How to Make Salmon Meal Prep
This delicious salmon meal prep is perfect for a healthy week ahead! With a preparation time of just 10 minutes and a cooking time of 32–35 minutes, you’ll have nutritious meals ready to go. After cooking, let everything cool for a few minutes before packing it up. Enjoy your tasty, high-protein meals!
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). This will get it nice and hot for roasting!
Step 2: Prepare the Potatoes
In a bowl, toss baby potatoes with 1 tablespoon of olive oil, salt, and pepper. Make sure they’re well coated!
Step 3: Roast the Potatoes
Spread the seasoned potatoes on a baking sheet and roast them in the oven for 20 minutes. They’ll start to get golden and crispy!
Step 4: Prepare the Salmon
While the potatoes are roasting, brush the salmon fillets with the remaining olive oil. Sprinkle on minced garlic, salt, pepper, and oregano for flavor!
Step 5: Add Salmon and Veggies
After the potatoes have roasted for 20 minutes, add the salmon fillets, broccoli florets, and cherry tomatoes to the baking sheet. It’s a colorful mix!
Step 6: Roast Everything Together
Roast everything for an additional 12–15 minutes until the salmon is cooked through and the veggies are tender. Your kitchen will smell amazing!
Step 7: Cool and Pack
Let everything cool slightly before dividing the salmon and vegetables evenly into meal prep containers. They’re ready to go!
Step 8: Store and Enjoy
Store your meal prep containers in the refrigerator for up to 4 days. Enjoy your healthy, high-protein meals throughout the week!
Recipe Snapshot
| Feature | Details |
|---|---|
| Category | Main Course |
| Cuisine | American |
| Prep Time | 10 minutes |
| Cook Time | 35 minutes |
| Extra Time | 0 minutes |
| Total Time | 45 minutes |
| Dietary | High-Protein |
| Serves | 4 |
| Best Served | Chilled or reheated |
Pro Tips for Making salmon meal prep
- Choose fresh, wild-caught salmon for the best flavor and nutrition.
- Marinate your salmon overnight for deeper flavor absorption.
- Batch-cook your grains and veggies to save time during the week.
- Use airtight containers to keep your meals fresh and prevent spoilage.
- Experiment with different herbs and spices to keep meals exciting.
How to Serve this salmon meal prep
- Pair with quinoa or brown rice for a hearty base.
- Top with a fresh avocado slice for creaminess.
- Serve alongside steamed broccoli or asparagus for a colorful plate.
- Drizzle with a zesty lemon vinaigrette for extra flavor.
- Mix in some cherry tomatoes for a burst of sweetness.
- Wrap in lettuce leaves for a low-carb option.
- Enjoy with a side of sweet potato mash for a comforting touch.
Make Ahead and Storage
Storing, freezing, and reheating your salmon meal prep is simple and keeps your meals fresh.
Storing Leftovers
- Allow salmon to cool completely before storing.
- Use airtight containers to keep moisture in.
- Label containers with date for easy tracking.
- Store in the refrigerator for up to 3 days.
Freezing
- Wrap salmon tightly in plastic wrap or foil.
- Place in a freezer-safe bag or container.
- Remove as much air as possible to prevent freezer burn.
- Freeze for up to 3 months for best quality.
Reheating
- Thaw salmon in the refrigerator overnight before reheating.
- Reheat in the oven at 350°F (175°C) for 10-15 minutes.
- Use a microwave on low power for quick reheating.
- Check for even heating to maintain texture and flavor.
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FAQs
Here’s a helpful FAQ about this recipe:
1. Can salmon be meal prepped for a week?
Yes, salmon can be meal prepped for a week! When stored properly in the refrigerator, cooked salmon can last up to 3-4 days. If you want to extend its shelf life, consider freezing it. Just make sure to store it in airtight containers or freezer bags to prevent freezer burn. This way, you can enjoy your healthy salmon meals throughout the week without any hassle!
2. Is salmon ok to eat 3 days after cooking?
Absolutely! Cooked salmon is safe to eat for up to 3 days when stored in the refrigerator. Just ensure it’s kept in an airtight container to maintain its freshness. If you’re unsure, always check for any off smells or changes in texture before consuming. Enjoy your delicious meal prep with confidence!
3. Can you meal prep salmon and reheat?
Yes, you can definitely meal prep salmon and reheat it! Just make sure to reheat it gently to avoid drying it out. The best method is to use the oven or a microwave on low power. Adding a splash of water or a drizzle of olive oil can help keep it moist. This way, you can enjoy your flavorful salmon meals throughout the week!
4. What to make with fresh salmon for dinner?
There are so many delicious options for dinner with fresh salmon! You can grill it with a squeeze of lemon, bake it with herbs and spices, or even make a salmon stir-fry with your favorite vegetables. Pair it with quinoa, brown rice, or a fresh salad for a complete meal. The possibilities are endless, and it’s a great way to enjoy a healthy, high-protein dinner!
Final Thoughts
Cooking up your salmon meal prep is not just easy; it’s a delightful journey! Picture yourself savoring those flavorful bites, knowing you’ve made a healthy choice. So, roll up your sleeves, get creative, and enjoy every delicious moment. You’ve got this, and your taste buds will thank you!