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A healthy salmon meal prep with roasted vegetables and rice in a container.

Flavorful 3-Way Salmon Meal Prep

This recipe provides three distinct and delicious salmon meal prep options from a single batch, making healthy eating convenient and flavorful throughout the week.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 fillets
Calories 450 kcal

Equipment

  • Oven
  • Parchment-lined baking sheet
  • Non-stick skillet
  • Meal prep containers

Ingredients
  

For the Salmon:

  • 4 (6-ounce) salmon fillets skin on or off (preferably wild-caught)
  • 2 tablespoons olive oil
  • Salt
  • freshly ground black pepper

For Dish 1: Lemon Herb Salmon with Roasted Asparagus & Quinoa

  • 1 lemon thinly sliced
  • 1 teaspoon dried dill or 1 tablespoon fresh
  • 1 bunch asparagus trimmed
  • 1 cup cooked quinoa
  • Extra virgin olive oil for drizzling
  • red pepper flakes Optional: a sprinkle of

For Dish 2: Teriyaki Glazed Salmon with Brown Rice & Steamed Broccoli

  • 2 tablespoons low-sodium teriyaki sauce
  • 1 teaspoon grated fresh ginger
  • 1 clove garlic minced
  • 1 cup cooked brown rice
  • 1 head broccoli cut into florets
  • sesame seeds Optional: for garnish

For Dish 3: Spicy Salmon Salad with Mixed Greens & Avocado

  • 2 tablespoons Greek yogurt or mayonnaise
  • 1 teaspoon Sriracha or hot sauce adjust to taste
  • 1 stalk celery finely chopped
  • 1/4 red onion finely diced
  • 4 cups mixed salad greens
  • 1/2 avocado diced
  • Cherry tomatoes halved (optional)
  • lime juice A squeeze of

Instructions
 

Prepare and Cook the Salmon

  • Preheat your oven to 400°F (200°C), pat the salmon fillets dry, and season them with olive oil, salt, and pepper.
  • Bake the salmon on a parchment-lined baking sheet for 12-15 minutes until cooked through and easily flaked.
  • Alternatively, pan-sear the salmon in a non-stick skillet with olive oil for 4-5 minutes per side.
  • Once cooked, allow the salmon to cool slightly before assembling the dishes.

Assemble Dish 1: Lemon Herb Salmon

  • Place one salmon fillet and 1 cup of cooked quinoa into a meal prep container.
  • Toss asparagus with olive oil, salt, and pepper, then roast for 8-10 minutes before adding to the container.
  • Top the salmon with lemon slices and dill, and optionally red pepper flakes.

Assemble Dish 2: Teriyaki Glazed Salmon

  • Whisk together teriyaki sauce, grated ginger, and minced garlic in a small bowl.
  • Flake one salmon fillet and mix it gently with the teriyaki sauce mixture.
  • Steam broccoli florets until tender-crisp, about 3-5 minutes.
  • Arrange 1 cup of cooked brown rice, the teriyaki salmon, and steamed broccoli in a container, garnishing with sesame seeds if desired.

Assemble Dish 3: Spicy Salmon Salad

  • Flake the remaining two salmon fillets into a bowl and mix with Greek yogurt/mayonnaise, Sriracha, chopped celery, diced red onion, and lime juice.
  • Divide mixed greens into two meal prep containers, then top with the spicy salmon salad, diced avocado, and optional cherry tomatoes.
  • Keep the dressing separate to prevent soggy greens if preparing ahead.

Notes

For best results and food safety, cool cooked salmon and other warm components completely before portioning into meal prep containers and refrigerating. This helps prevent condensation and maintains freshness. Store refrigerated for up to 3-4 days. Consider adding nuts or seeds to the salad for extra crunch and healthy fats, and a squeeze of fresh lemon juice over the finished dishes can brighten flavors.