Salmon Meal Prep Bowls
Learn how to meal prep salmon with these healthy salmon bowls!
Meal prep is a great strategy to help ensure you have healthy and balanced meals ready to go for busy weekdays and these meal prep salmon bowls are perfect to help you do so. Filled with protein, complex carbohydrates, fibre and healthy fats, these salmon bowls are a great recipe to ensure you have nutritious and delicious meals all week long.
Can you meal prep salmon?
Salmon works well as a meal prep ingredient and will easily keep for 4 to 5 days in the fridge. Not only is it easy to cook but it’s a great lean source of protein and, whether it’s baked, roasted, or grilled, cooked salmon can be stored in an airtight container in the fridge for several days or in the freezer for several months.
How to Meal Prep Salmon
- Decide how to cook it. The first step to meal prepping salmon is to determine how you’ll cook it. Salmon can easily be baked, roasted, or grilled in under 15 minutes making it a great protein source to use for quick and easy meal prep.
- Portion the salmon evenly. Salmon comes in all shapes and sizes, from whole fillets to sliced fillets to steaks, so depending on what cut of salmon you purchase you may need to divide the salmon into individual portions. I think a 4 to 6-ounce portion works best for meal prep.
- Add some flavour. While fresh salmon is delicious on its own, adding a dry rub or a marinade can help to add a punch of flavour to the salmon. I used a simple spice mixture for this recipe, however, pesto, honey mustard, ginger and soy marinades also work very well.
- Add some complex carbohydrates. To create a balanced meal, be sure to add a source of complex carbohydrates to your meal prep bowl. I opted to use brown rice in these bowls but white rice, potatoes, quinoa or pasta would also pair nicely.
- Add some veggies. Finally, be sure to add some veggies to your salmon meal prep for a boost of fibre and colour. While I used green beans in these bowls, asparagus, broccoli, cauliflower, green peas or carrots, would all work nicely and store well in the fridge for easy meal prep.
How to Store Salmon Meal Prep
Another important thing to consider when meal prepping salmon is the meal prep containers. I suggest using rectangular glass or plastic containers with an airtight lid. Not only do they store well in the fridge but they can be transferred to the microwave to quickly reheat the salmon when you’re ready to eat.
Easy Meal Prep Salmon
How to Reheat Salmon Meal Prep
When you’re ready to eat, you can transfer the bowls to the microwave for about 2 minutes. If you’re uncertain about the cooking time of your microwave, start with 1 minute and add 30 increments as needed; the salmon is already cooked, you don’t need to cook it again! If you prefer, the salmon bowls can also be reheated in the oven; simply transfer the salmon, rice and green beans to an oven-proof dish, cover with aluminium foil and warm in the oven at 275°F for about 15 minutes.
Honestly, when it comes to salmon meal prep the options are endless, this sweet and smoky meal prep salmon with brown rice and green beans just happens to be my suggestion, so feel free to experiment and explore with the endless combinations of flavours, colours, and ingredients to make the best meal prep salmon you possibly can.
More Salmon Meal Prep Recipes:
These salmon meal prep bowls are a great way to prepare healthy lunches for the week! Pair roasted salmon with brown rice and green beans for a simple and well-balanced meal.
- 4 (5 oz.) salmon fillets
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 tablespoon brown sugar
- 1/4 teaspoon salt
- 1 1/2 cups brown rice
- 4 cups green beans, ends trimmed
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- Preheat the oven to 400°F.
- In a pot, combine the rice with 3 cups of water and a pinch of sea salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 40 minutes, or as per package directions, until it can be fluffed with a fork.
- In a small bowl, combine the rub for the salmon; paprika, garlic powder, onion powder, brown sugar, and salt. Once the rub is mixed, transfer it to a small plate and spread it out evenly.
- Working with the salmon fillets one at a time, place a salmon fillet skin-side up onto the plate with the spice rub and turn the fillet onto each side until the top until both sides are covered in the spice rub. Once the fillet is covered in the rub, place it on a baking sheet (skin-side down) and continue until all 4 fillets are coated in the rub. Be sure to only use half of the surface area of the baking sheet, as the other half will be used for the green beans.
- Once you’ve finished seasoning all of the salmon, add the trimmed green beans to the other side of the baking sheet, drizzle with olive oil, sprinkle with garlic powder and salt and, using your hands or tongs, toss until well coated.
- Transfer the baking sheet with salmon and beans to the oven and cook for 15 minutes or until salmon is flaky and cooked through.
- Once cooked, remove the baking sheet from the oven and allow the salmon and green beans to cool completely.
- Once the rice is cooked and the salmon and green beans have cooled, divide the rice, salmon and green beans evenly across 4 containers.
- Once prepared, the containers can be stored in the fridge for 4 days or in the freezer for up to 3 months.
- Serving Size: 1 bowl
- Calories: 522 calories
- Sugar: 6 grams
- Fat: 12 grams
- Carbohydrates: 65 grams
- Fiber: 6 grams
- Protein: 39 grams
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