Salmon Meal Prep

Crispy salmon filets served with low carb cauliflower rice and blistered snap peas. Lots of flavor in this easy meal prep for the week.

This recipe is , , with main ingredient

Salmon Meal Prep For The Week

amzn_assoc_placement = "adunit0"; amzn_assoc_search_bar = "true"; amzn_assoc_tracking_id = "flavcity05-20"; amzn_assoc_ad_mode = "manual"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_title = "My Amazon Picks"; amzn_assoc_linkid = "f229ecbb310fba5e5215dc4b43b0d354"; amzn_assoc_asins = "B0175EUOL8,B0007VO0CQ,B0093CMS74,B003HEOLXI";

Crispy Salmon Meal Prep

Course: Main Course
Cuisine: American
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5 meals
Author: Bobby Parrish


For the Salmon:

  • 5 salmon filets 6 ounces each
  • Grapeseed or veggie oil
  • Kosher salt
  • Freshly cracked pepper

For the cauliflower rice:

  • 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
  • ½ a red jalepeno finely sliced or ¼ teaspoon red pepper flakes
  • 1 tablespoon low sodium soy sauce
  • ½ teaspoon toasted sesame oil
  • 1 tablespoon fresh Italian flat leaf parsley chopped
  • 1 teaspoon sesame seeds
  • Graepseed or veggie 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 with 2 teaspoons of oil for 2 minutes. Add the onion along with ¼ teaspoon salt and a couple cracks of pepper. Cook for 2 minutes, stirring often. Add the garlic, red chiles, 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 and check for seasoning, you may need a little more soy sauce or sesame oil. Set aside.
  4. For the salmon, pre-heat a cast iron or non-stick pan over medium-high heat for 2 minutes. Take 3 of the salmon filets out of the fridge and leave the other 2 in there. Season the skin side of the salmon filets with a generous pinch of salt and a couple cracks of pepper. Add just enough oil to coat the bottom of the pan and wait 30 seconds for it to warm up. Place the salmon filets in the pan, skin side down, and gently press down on them for 5 seconds to make sure they are making maximum contact with the pan. Season the top side of the salmon with another pinch of salt and some pepper. You don’t want to over-crowd the pan, so you will cook the salmon in 2 batches.
  5. 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.
  6. 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.
  7. 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.

Recipe Notes

402 calories per meal
18.5 grams of fat per meal
42.6 grams of protein per meal
6.6 grams of fiber per meal
16.6 grams of carbs per meal

6 thoughts on “Salmon Meal Prep”

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top