Salmon is one of the most popular and nutritious fish to incorporate into a healthy diet. It’s rich in protein, omega-3 fatty acids, B vitamins potassium, selenium and various antioxidants.
Additionally, salmon is one of the easiest proteins to meal prep because it holds up well and reheats beautifully Meal prepped salmon can be used in a variety of dishes like salmon bowls, salads, tacos, sandwiches and more.
In this complete guide, we will cover everything you need to know about meal prepping salmon, including:
Benefits of Meal Prepping Salmon
There are many benefits to meal prepping salmon. including
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Saves time – Meal prepping salmon in advance saves you time in the kitchen later in the week when you need quick and healthy meals ready-to-go.
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More variety – Prepping salmon ahead of time allows you to use it in different ways throughout the week like in salads, bowls, tacos, sandwiches, etc.
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Healthy nutrition – Salmon is one of the healthiest proteins available. It’s packed with anti-inflammatory omega-3s, high-quality protein, B vitamins and various minerals. Having prepped salmon on hand makes it easy to eat healthy.
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Budget-friendly – Buying salmon in bulk when it’s on sale and prepping it for multiple meals is an excellent way to save money throughout the week.
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Less food waste – Meal prepping leads to less food waste since you cook once and eat multiple times.
How to Buy Salmon for Meal Prep
When buying salmon for meal prep, keep the following tips in mind:
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Go for center-cut filets – Center-cut filets hold up best during cooking and reheating. They are typically uniform in thickness which helps them cook evenly.
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Skin on or off – Salmon can be purchased with or without skin. Having the skin on helps the salmon hold together better during cooking and reheating but skinless works as well.
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Fresh vs. frozen – You can buy fresh or frozen salmon for meal prep. Go with whatever fits your budget and meal plan!
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Wild-caught vs. farmed – Wild-caught salmon contains more omega-3s. However, farmed salmon is more affordable while still being nutritious. Go with your preference.
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Portion size – For meal prep, stick to 4-8 oz portions depending on your protein needs.
How to Cook Salmon for Meal Prep
The best ways to cook salmon for meal prep include:
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Baked salmon – Bake in the oven at 400°F for 10-15 minutes depending on thickness. Allow to cool completely before assembling meals.
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Poached salmon – Gently simmer salmon filets in broth or water mixed with vinegar for 7-10 minutes until opaque and flaky. Chill completely before assembling.
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Grill or pan sear – Cook salmon over medium-high heat in a grill pan or skillet for 3-5 minutes per side. Let cool fully before meal prep.
No matter which cooking method you use, cook the salmon until opaque and flaky. Salmon is best cooked to an internal temperature of 145°F. Allow to cool completely before assembling meal prep containers.
How to Store and Reheat Meal Prepped Salmon
To safely store meal prepped salmon:
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Let salmon cool completely before assembling meal prep containers.
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Store assembled meals in airtight glass or BPA-free plastic containers.
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Keep refrigerated at or below 40°F and consume within 3-4 days.
To reheat salmon, use one of the following methods:
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Microwave – Reheat gently in the microwave in 30 second intervals until warmed through.
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Oven – Bake meal prep containers in a 375°F oven for 10-15 minutes.
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Stovetop – Gently reheat salmon and veggies in a skillet over medium-low heat on the stovetop.
Only reheat salmon until warmed through, not cooked further to prevent it from drying out.
Meal Prep Salmon Recipe Ideas
Salmon can be used in all kinds of meal prep recipes, including:
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Salmon bowls – Cooked salmon served over grains like quinoa or rice with roasted veggies.
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Salmon salads – Flaky salmon served on top of leafy greens with vinaigrette.
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Salmon tacos – Shredded salmon in warmed corn tortillas with salsa and avocado.
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Salmon sandwiches – Flaky salmon paired with greens, tomato and avocado on whole grain bread.
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Salmon and veggies – Simply pair cooked salmon with roasted, grilled or steamed vegetables.
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Salmon fried rice – Shredded salmon tossed with veggies and cauliflower rice.
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Salmon frittata – Add shredded or chopped salmon to a veggie-packed frittata.
Why You’ll Love This Recipe
- The maple mustard salmon is chef’s kiss and really what takes this recipe to the next level!
- Easy to meal prep in advance for quick assembly during the week.
- It’s a complete and balanced meal, loaded with healthy fats, lean protein, fiber and a variety of vitamins and minerals.
- It’s completely customizable. Feel free to make this recipe your own!
- quinoa – the base of the recipe! You can use any type of quinoa you like from white, black, red to tri-color. Cook the quinoa according to package directions or use this simple tutorial on how to cook quinoa.
- vegetable broth – I recommend cooking the quinoa in vegetable broth to provide added flavor. If you don’t have broth on hand you can cook the quinoa in water.
- broccolini – adds a nice crunch with plenty of nutritional value! You could also use regular broccoli as a replacement.
- sweet potatoes – you’ll want to scrub your potatoes well and then cut them into even cubes. I like to leave the skin on because that’s where a lot of the nutritional value is, but you can definitely peel the sweet potatoes if you prefer.
- garlic – adds some nice flavor to the veggies and salmon!
- avocado oil – for roasting the veggies. You could also use olive oil if that’s what you have on hand.
- sea salt & pepper – used to season the veggies and salmon and to bring all the flavors together.
- salmon – the star of this recipe and a great source of protein and omega-3 fatty acids! You’ll want 4 evenly sized filets of salmon with the skin on. I recommend getting individual filets from your grocer but don’t be afraid of frozen filets, either! Flash-frozen fish can be just as healthy. Just make sure the salmon is thawed first if you are using frozen filets.
- maple mustard sauce – whole grain mustard, lemon juice, maple syrup, garlic, salt and pepper for a delicious, sweet & savory sauce to spread over the salmon. If you don’t have whole-grain mustard dijon mustard will work just fine and honey will work as a substitute for maple syrup.
- lemon vinaigrette – this delicious lemon vinaigrette really tops off the whole bowl!
Cook quinoa: Rinse and drain quinoa. Add quinoa and broth (or water) to a saucepan and bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and let cool for 5-10 minutes.
Roast sweet potatoes: Add the sweet potato chunks to a large bowl and toss with 1 Tablespoon oil, ½ teaspoon salt and ¼ teaspoon pepper. Keep the bowl for later use! Add sweet potato chunks to a sheet pan lined with parchment paper or foil and roast for 20 minutes at 400°F, flipping halfway.
Roast broccolini: Prepare broccolini by adding it to the same bowl you used for the sweet potatoes and tossing it with 1 Tablespoon oil, garlic, ½ teaspoon salt and ¼ teaspoon pepper. When the 20 minutes is up on the sweet potatoes add broccolini to one half of the baking tray and return to the oven to roast for 12-15 minutes, until sweet potatoes and broccolini are tender.
Cook salmon: Season both sides of each salmon filet with salt and pepper. Place filets skin-side down on a parchment-lined baking dish or tray and roast for 10 minutes at 400°F. While roasting, mix together mustard, lemon juice, maple and garlic. Remove salmon from oven, spread sauce over salmon and return to oven for 4-5 minutes or until salmon is cooked through and flaky.
Serve: Divide quinoa into 4 servings (about ½ cup). Top with veggies, salmon and a drizzle of lemon vinaigrette. Enjoy!
These salmon bowls are totally customizable! Here are some ideas on how to make this recipe your own:
How to Meal Prep
This is the ultimate meal prep bowl. You can prep all of the components in advance and have a delicious, filling meal in minutes!
How to store: In four glass storage containers add a layer of quinoa to the bottom, followed by one salmon filet. Then add 1/4 of the sweet potatoes and broccolini next to the salmon, cover and store in the fridge for up to 4 days. Store the dressing in a separate container.
How to reheat: When ready to enjoy, reheat in the microwave, toaster oven or regular oven, then drizzle a little dressing over top and serve!
Salmon for Beginners | Easy Salmon Recipe
FAQ
Is salmon a good meal prepped?
Absolutely. In fact, meal prepping is a great way for you to cook with fresh-frozen, high-quality salmon, as you can plan to use up your salmon fillets as soon as they’ve been defrosted, rather than holding them for an extra day or two in the refrigerator because you didn’t get around to cooking that day.
How long does meal prepped salmon last?
How to store cooked salmon for meal prep?
- Cool the salmon to room temperature within 2 hours of cooking it. …
- Put the salmon into an airtight container or wrap it in foil or plastic wrap. …
- Label the container of salmon with the date. …
- Refrigerate the salmon for up to 3 days.
Is it okay to reheat cooked salmon?
Cooked salmon that has been stored in the fridge when not in use? Yes you can but reheat only the portion to be eaten. The rest should remain refrigerated until ready for individual use.
Is salmon good for meal prep?
Spice up your meal prep with these salmon meal prep recipes. Salmon is an excellent source of protein. Protein helps keep you full, so you’re not reaching for unhealthy snacks later on. Salmon is also packed with brain-boosting omega-3s. Make sure you have some meal prep containers to store all that tasty food.
Can cooked salmon be eaten cold?
You can eat cooked salmon cold as long as it has been cooked and refrigerated appropriately. Go ahead and start your salmon meal prep. This is the best way to cook salmon for meal prep and next week is going to be much tastier. Cooking and meal prepping salmon for just $6 per meal.
How long does salmon take to cook?
These 35 simple salmon meal prep recipes include dishes like salmon at breakfast, easy foil pack or parchment recipes, sheet pan recipes and more! There is a baking method and flavor profile for everyone here! The best part? Salmon can be cooked in 15 minutes or less! That sounds like a meal prep win to us. What do you think?
Should you eat salmon for breakfast?
Salmon, especially wild caught salmon, is loaded with heart-healthy omega-3’s and full of protein. It may not be an item that we meal prep every week, but it is definitely a protein that we had in at least 2x per month. Have you ever considered something like salmon for breakfast? No? Well, you should!
Can meal prep salmon be frozen?
For longer term storage, meal prepped salmon can be frozen for 2-3 months. Allow fillets to cool completely before freezing in airtight containers or bags. Thaw overnight in the fridge before reheating. With proper handling, storage, and reheating, salmon can be safely incorporated into your weekly meal prep routine.
Do you cook salmon all the way through?
Salmon doesn’t need to be cooked all the way through for meal prep, as it can be eaten slightly undercooked. I like to almost cook the salmon through so that when it’s reheated later, it’s not overcooked and subsequently dry and crumbly. The same goes for the green beans.