Salmon Meal Prep with Veggies

Why You’ll Love This Recipe

Salmon is not only rich in heart-healthy omega-3s but also full of protein, making it a great option for a balanced, nutrient-dense meal. Paired with roasted or sautéed vegetables, this dish becomes a well-rounded meal that provides vitamins, minerals, and fiber. It’s incredibly easy to make and can be stored in the fridge for several days, making it perfect for meal prep. Plus, the flavors of the salmon and veggies blend together perfectly, so you’ll enjoy a different and satisfying meal each day.

Ingredients

• 4 salmon fillets (6 oz each)

• 2 tbsp olive oil

• Salt and pepper, to taste

• 1 tsp garlic powder

• 1 tsp paprika

• 1 lemon, sliced

• 1 cup broccoli florets

• 1 cup bell peppers, sliced (any color)

• 1 medium zucchini, sliced

• 1 tbsp fresh parsley (optional, for garnish)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Roasting the Salmon

1. Preheat the oven to 400°F (200°C).

2. Prepare the salmon: Place the salmon fillets on a lined baking sheet. Drizzle with 1 tablespoon of olive oil, and season with salt, pepper, garlic powder, and paprika. Place lemon slices on top of each fillet for extra flavor.

3. Bake the salmon: Roast the salmon in the oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. Remove from the oven and set aside.

Roasting the Veggies

1. Prepare the vegetables: On another baking sheet, toss the broccoli, bell peppers, and zucchini with the remaining 1 tablespoon of olive oil, salt, and pepper.

2. Roast the veggies: Roast the vegetables in the oven (at the same time as the salmon if there’s room) for about 20-25 minutes, stirring halfway through, until they are tender and slightly browned.

Assemble the Meal Prep

1. Portion the meal: Once the salmon and veggies are cooked, portion them into meal prep containers—one fillet of salmon and a generous helping of roasted vegetables in each container.

2. Garnish: Optionally, sprinkle with fresh parsley before serving or storing.

3. Cool and store: Let the meal prep containers cool before sealing with a lid. Store them in the refrigerator for up to 4 days.

Servings and Timing

This recipe makes 4 servings. The preparation time is about 10 minutes, and the cooking time is approximately 25-30 minutes, depending on how you arrange your oven for roasting.

Variations

• Add Other Veggies: Feel free to add your favorite roasted vegetables, such as sweet potatoes, asparagus, or Brussels sprouts.

• Spicy Salmon: Add a pinch of cayenne pepper or chili flakes to the seasoning mix for a spicy kick.

• Different Protein: You can swap the salmon for other proteins like chicken breast or tofu, adjusting cooking times as necessary.

• Sauce: Drizzle with a keto-friendly sauce like tahini, a squeeze of lemon, or a dollop of Greek yogurt for extra flavor.

Storage/Reheating

• Storage: Store the meal prep containers in the refrigerator for up to 4 days. You can also freeze the cooked salmon and veggies for up to 3 months, though the texture of the vegetables may change slightly after freezing and thawing.

• Reheating: Reheat in the microwave for 1-2 minutes, or in the oven at 350°F (175°C) for about 10 minutes. If reheating from frozen, thaw overnight in the fridge and then reheat.

FAQs

1. Can I use skinless salmon fillets for this recipe?

Yes, you can use skinless salmon fillets, but keep in mind that the skin helps keep the salmon moist and flavorful. Skinless fillets may dry out slightly faster, so be careful not to overcook them.

2. Can I make this recipe without an oven?

Yes! If you don’t have access to an oven, you can pan-sear the salmon and sauté the vegetables in a skillet with olive oil. Just cook the salmon for 3-4 minutes per side and sauté the vegetables until tender.

3. Can I use frozen vegetables instead of fresh?

Yes, you can use frozen vegetables, but you may need to adjust the cooking time, as frozen vegetables can release more moisture and cook faster.

4. Can I add a starch to this meal prep?

If you’re not strictly following a low-carb or keto diet, you can add a serving of quinoa, brown rice, or sweet potatoes to the meal prep for added carbs and extra fiber.

5. How can I prevent the salmon from being dry?

Make sure not to overcook the salmon. It’s done when it flakes easily with a fork but is still moist and tender. Roasting for 12-15 minutes should be just right for most fillets.

6. How long can I store the meal prep in the fridge?

You can store this meal prep in the refrigerator for up to 4 days. After that, the quality of the salmon and vegetables may decline.

7. Can I grill the salmon instead of roasting it?

Yes, grilling salmon is a great option. Grill the salmon fillets for 3-4 minutes per side, or until they flake easily. The vegetables can still be roasted in the oven or grilled separately.

8. Can I use a different oil for roasting?

Yes, you can substitute olive oil with avocado oil or melted coconut oil if desired.

9. Can I meal prep more than 4 servings at once?

Yes, you can easily double or triple the recipe to make more servings. Just make sure to adjust the amount of vegetables and salmon accordingly and use multiple baking sheets for even cooking.

10. How can I make the vegetables more flavorful?

For more flavor, you can add fresh herbs like rosemary, thyme, or basil to the vegetables before roasting, or drizzle with a balsamic glaze after roasting.

Conclusion

Salmon Meal Prep with Veggies is a nutritious, delicious, and easy-to-make dish that fits perfectly into a healthy eating plan. The combination of heart-healthy salmon, fiber-rich vegetables, and light seasonings makes it an ideal choice for meal prep, ensuring you have a wholesome meal ready for several days. It’s simple to customize with different vegetables or seasonings, so you can easily adapt it to your preferences. Enjoy a balanced, flavorful, and satisfying meal any day of the week!