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  • Writer's pictureJenn Clayton

Crispy Salmon Meal Prep

Updated: Mar 1, 2023

Healthy, clean eating and absolutely DELICIOUS!! The PERFECT meal prep!!

Packed with protein, veggies, healthy fat and more!! Full of flavor and a MUST make!

Full recipe in video below

RECIPE:


  • 5 salmon filets - 6 ounces each

  • Kosher salt

  • Freshly cracked pepper


FOR THE CAULIFLOWER RICE: (optional)

  • 1 large head of white cauliflower

  • ½ an onion chopped

  • 1.5 cups of broccoli florets cut in small bite size pieces

  • 1 medium sized yellow squash roughly chopped

  • 3 cloves garlic minced

  • 1 teaspoon dried thyme

  • 2 tablespoons fresh Italian flat leaf parsley chopped

  • Zest of 1 lemon

  • Juice of half a lemon

  • Olive oil

  • Kosher salt

  • Freshly cracked pepper


FOR THE SNAP PEAS:

  • 12 ounces sugar snap peas

  • ½ red onion chopped

  • 2 cloves garlic minced

  • 1 teaspoon toasted sesame oil

  • Kosher salt

  • Freshly cracked pepper

  1. Place the salmon filets skin side up on a plate and keep in the fridge at least 30 minutes before cooking.

  2. For the cauliflower rice, use a box grater and grate all of the florets, trying to use as little of the stems as possible. Pre-heat a large pan over medium heat along with 2 teaspoons of oil for 2 minutes. Add the onion, next 2 ingredients, 1/2 teaspoon of salt, and a couple cracks of pepper. Cook for 5 minutes stirring occasionally. Add the garlic and thyme, and cook another 4 minutes. Add all of the grated cauliflower along with another ½ teaspoon of salt and a couple cracks of pepper, mix well. Lower the heat to medium-low, put a lid on the pan, and cook for 5-6 minutes. Remove the lid and give it a taste, you want the cauliflower to still have a little crunch left, but not be overcooked and soggy. If it’s ready, turn the heat off and add the parsley, lemon zest, and juice. Mix well and check for seasoning. You may need more lemon juice. Set aside.

  3. For the snap peas, cut off the prickly ends of the snap peas with a knife. Pre-heat a large pan over medium heat. Add the onion along with ¼ teaspoon salt and a couple cracks of pepper and sesame oil. Cook for 2 minutes, stirring often. Add the garlic and cook for 1 minute. Add all of the snap peas and increase the heat to high. Cook for 3-4 minutes, stirring often. All you are trying to do is slightly blister the snap peas, making sure not to overcook them. Turn the heat off the pan and add the soy sauce and next 3 ingredients. Mix well.

  4. Cook the salmon skin side down for 4-5 minutes, use a spatula and flip the filets and immediately lower the heat to low and cook for another 2-3 minutes. Take salmon filets out of the pan, raise the heat back to medium-high, and repeat the same process for the remaining 2 salmon filets. You can always cut into the salmon to check if it is done to your liking, and put it back in the pan flesh side down for another 1-2 minutes over low heat. Or bake in the oven at 375 until cooked.

  5. Assemble your meal prep containers with a salmon filet, some cauliflower rice, and some sugar snap peas. Enjoy! Cooked salmon will only last in the fridge for 3 days, so either freeze the salmon for 2-3 months, or eat it all. The veggies will last 5 days in the fridge or ca be froze for 2-3 months.

  6. When time to re-heat, wrap the container in foil and place in a 400 F oven for 10-12 minutes. If using the microwave, cover the container with a wet paper towel.

5 Servings: (salmon only on WW)

Including potatoes and veg:

273 calories

13g fat

16g carbs

21g protein


Recipe inspiration from flavcity.com








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