A quick, 3-day spicy salmon meal prep recipe to liven up your lunches.
This spicy salmon meal prep recipe makes 3 days' worth of tasty lunches and is seriously easy to prep. Plus, salmon is brimming with omega-3 fatty acids – known to enhance muscle building and keep you lean. Bonus.
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Ingredients
- 3 cloves garlic (roughly chopped)
- 1 lemon (sliced into very thin rings)
- 3 wild salmon fillets
- 1.5 tbsp. cajun seasoning (or to make your own, mix a pinch of salt, pepper, garlic powder, onion powder, cayenne pepper, paprika, dried oregano and thyme together)
- 1 tbsp. olive oil
- 1 tsp. coarse sea salt and black pepper
- 180g (dry weight) couscous
- 10-12 stems tender stem broccoli
- 2 courgettes
Method
1. Preheat oven to 160°C. Chop the dry ends of the tender stem broccoli off (about 1cm) and spiralise the courgette (you can cut the courgette into thin strips if you don't own a spiraliser). Lay the broccoli out into a deep baking tray, then layer with the courgette, garlic, and lemon and season with sea salt and black pepper. Drizzle with a little olive oil.
2. Rub the salmon fillets on all sides with the remaining olive oil and the cajun seasoning, then place them on top on the vegetables, skin-side up. Bake for 25 minutes, then increase the temperature to 180°C and bake for a further 5 minutes, until the skin begins to crisp up.
3. Cook couscous according to instructions on the pack, then divide amongst 3 Tupperware containers. Divide the salmon, vegetables and some lemon slices amongst the containers and allow to cool. Cover and refrigerate for up to 3 days. When ready to eat, microwave on full power for 3 minutes or until piping hot.
Nutritional info per serving:
| Calories | 457 |
|---|---|
| Total Fat | 11g |
| Total Carbohydrates | 47g |
| Protein | 35g |
Jennifer Blow is our UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.
Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.
Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.
In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.
