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How to Meal Prep Salmon | How to meal prep salmon for the week, including an easy salmon recipe, all for just $6 per meal! Cook once and eat all week! | A Sweet Pea Chef

How To Meal Prep Salmon

How to meal prep salmon for the week, including an easy salmon recipe, all for just $6 per meal.  This is the best way to cook salmon for meal prep and is the best salmon recipe ever!

Categories Clean Eating. Gluten-Free, fish, Healthy Eating, meal planning, Meal Prep
Difficulty Easy
Keyword fish meal prep, meal prep salmon, salmon meal prep
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 meals
Calories 479 kcal
Author Lacey Baier


For the Pan-Roasted Salmon:

  • 4 6-oz. salmon fillets (approx. 2 lb fillet, skin removed)
  • 1 tbsp olive oil
  • 2 tbsp coconut sugar
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 1/2 tsp ground cumin
  • 1/4 tsp dry mustard
  • 1/8 tsp ground cinnamon

For the Garlic Brown Rice:

  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 tsp sea salt
  • 1 1/2 cups brown rice, uncooked
  • 3 1/2 cups low sodium chicken broth
  • 2 green onions, sliced (optional)

For the Garlic Parmesan Green Beans:

  • 1 tbsp olive oil
  • 2 lbs fresh green beans, stems removed
  • 2 cloves garlic, minced
  • 1 tsp sea salt
  • 1/4 tsp ground black pepper
  • 2 tbsp parmesan cheese, grated (use nutritional yeast for vegan or omit for paleo)


  1. Start by preheating your oven to 350 degrees F for the salmon.

  2. While the oven is preheating, start the garlic brown rice.  In a deep stock pot, add olive oil and heat over medium-high heat. Add minced garlic and cook for a minute, or until fragrant.

  3. Then, add the brown rice, sea salt, and low sodium chicken broth, and stir together.
  4. Bring this to a boil, then cover the pot, reduce to a simmer, and cook for about 20-30 minutes, or until the liquid is fully absorbed and the rice is tender. Then, add in the green onions, stir, and then set aside.

  5. While the rice is cooking, we can prep our green beans for our parmesan green beans.  Heat olive oil over medium-high heat in a large skillet.

  6. Add garlic and cook 1 minute, stirring frequently.

  7. Add the green beans, sea salt, and black pepper, and toss to coat green beans evenly in the pan.

  8. Continue to saute for approx. 4-5 minutes. (We’re looking for the green beans to just become slightly tender - we don’t want to cook them all the way here or they’ll be overcooked when you reheat your meal later.)

  9. Then, remove from heat and sprinkle grated parmesan. Toss once again until parmesan is melted. Set aside.

  10. Finally, we’re going to prep our salmon. Make the spice rub in a small mixing bowl by combining the coconut sugar, sea salt, ground black pepper, ground cumin, dry mustard, and ground cinnamon, and then stir together.

  11. Rub the spice mixture on the top side (non-skin) of the salmon fillets.

  12. Now, heat an oven-safe fry pan over high heat and add the olive oil to the pan and allow to get very hot.
  13. Place the fillets, rub-side down, in the hot oil. The fish should sizzle as we are searing it.
  14. Sear this side of the fish for about 2-3 minutes, and then carefully flip the fillets over and transfer pan to the oven.

  15. Roast the salmon for about 5-8 minutes, until it’s almost cooked through, and then remove from the oven.
  16. To prep the salmon meal prep ready to go in the fridge for later, add the garlic brown rice to one side of the meal prep container and then the parmesan garlic green beans on the other side. Then, lay the pan-roasted salmon over the top.  Seal tightly and refrigerate.

Recipe Video

Recipe Notes

This salmon meal prep will keep in the fridge up to 4-5 days and can be reheated in the microwave in just 2 minutes.

Nutrition Facts
How To Meal Prep Salmon
Amount Per Serving (1 meal)
Calories 479 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 3.4g17%
Cholesterol 91.1mg30%
Sodium 340mg14%
Carbohydrates 31.2g10%
Fiber 7.8g31%
Sugar 12.5g14%
Protein 44.1g88%
* Percent Daily Values are based on a 2000 calorie diet.