Meal Prep Salmon Dish Recipes

SALMON MEAL PREP FOR TWO RECIPE BY TASTY

Steps:

• In a square baking dish, combine the soy sauce, balsamic vinegar, oil, and garlic, and whisk to combine.
• Put 2 of the salmon fillets in the soy and balsamic mixture, making sure all sides are coated.
• Transfer to the refrigerator, marinading for 30 minutes to 2 hours.
• Preheat oven to 450˚F (230˚C).
• In a small bowl, mix together the paprika, garlic powder, onion powder, salt, and pepper.
• Evenly coat the remaining 2 salmon filets with the spice rub.
• Place the salmon and vegetables on a parchment paper-lined baking tray.
• Drizzle olive oil and sprinkle salt and pepper to taste over the vegetables.
• Bake for 11 minutes per inch (2.5 cm) of salmon thickness.
• Divide the salmon and vegetables into 4 containers, mix and matching the vegetables to your liking.
• Refrigerate for up to 3 days.
• Enjoy!

MEAL PREP SIDE OF SALMON

Steps:

• For the salmon and potatoes meal: Position oven racks in the upper and lower thirds and preheat the oven to 450 degrees F. Line a heavy-duty rimmed baking sheet with aluminum foil.
• Stir together the lemon zest, 2 teaspoons salt and a generous amount of black pepper in a small bowl. Place the salmon on the prepared baking sheet and rub the lemon zest mixture over the top of the salmon. Brush with 1 tablespoon of the olive oil. Roast on the top rack until the salmon is just cooked through and flakes with a fork, 14 to 16 minutes depending on thickness.
• Meanwhile, toss the potatoes on a second rimmed baking sheet with the remaining 2 tablespoons olive oil, 1 teaspoon salt and several grinds of black pepper. Roast on the bottom rack, tossing once about halfway though, until golden and tender, 15 to 17 minutes.
• While the salmon and potatoes cook, stir together the sour cream, mayonnaise, parsley, dill, capers, lemon juice, Dijon and scallions in a serving bowl. Remove 1/3 cup of the mixture and reserve in the refrigerator to make the salmon cakes.
• Place a 5-ounce (approximate) portion of salmon on each of 4 plates, divide the potatoes and sauce among the plates and serve lemon wedges on the side. Wrap and refrigerate the remaining salmon for salmon bowls and salmon cakes.
• For the salmon bowls: To make the dressing, combine the rice vinegar, soy sauce, honey, ginger and sriracha in a small bowl and whisk until smooth. Whisk in the vegetable oil and sesame oil.
• To assemble, make a base of 3 cups of mixed greens per bowl. Top each with 1/2 cup of the grains and 1 cup of the mixed vegetables. Flake 12 ounces to 1 pound of the leftover salmon into large chunks and divide equally over the bowls. Drizzle with the dressing and garnish with sesame seeds and sliced scallions.
• For the salmon cakes: Melt the butter in a medium skillet over medium heat. Add the bell pepper and onion and cook, stirring occasionally, until softened, about 6 minutes. Transfer to a large bowl to cool for about 10 minutes.
• Flake the remaining 8 ounces leftover salmon into the bowl. Add the seafood seasoning, lemon zest, egg, 1/3 cup reserved sauce from the salmon and potatoes meal and 1/2 teaspoon salt. Mix well with a fork to combine and break up the salmon into small flakes. Add the panko and mix well to combine. Form into 4 large or 8 small cakes.
• Dredge the salmon cakes in the panko mixture and chill for 30 minutes on a large plate in the refrigerator. Heat about 1/2 inch of vegetable oil in a large nonstick skillet over medium heat until a few breadcrumbs sizzle on contact. Add the salmon cakes and cook until golden, about 3 minutes per side. Drain on paper towels. (The dredged salmon cakes can also be wrapped and frozen; cook from frozen, adding 2 to 3 minutes to the total cooking time.)

CHICKEN AND SALMON MEAL PREP RECIPE BY TASTY

Steps:

• Preheat oven to 400°F (200°C).
• Line 2 baking sheets with parchment paper.
• On the first sheet, place the chicken, broccoli, and cauliflower with space between each piece.
• Drizzle the chicken and veggies with oil, and season with salt and pepper.
• Spoon the pesto on top of the chicken and spread into a thick, even layer.
• Season the veggies with the oregano and toss them on the sheet so that everything is evenly coated.
• Bake for 8 minutes, leaving room in the oven for the second baking sheet.
• On the second baking sheet, place the salmon, yellow squash, and bell pepper with enough space between each piece.
• Drizzle the salmon and veggies with oil, and season with salt and pepper.
• Squeeze the fresh lemon juice over the salmon fillet.
• Season the veggies with garlic powder and toss them on the sheet so that everything is evenly coated.
• Add the second tray to the oven and bake both sheets for 12 minutes, until the chicken and salmon are both cooked through.
• Slice the chicken and salmon and place an assortment of protein and veggies in food storage containers. These containers can be stored in the fridge for up to 4 days.
• To serve, remove the lid from the container and microwave until desired temperature is reached.
• Enjoy!