Lunch

Salmon Meal Prep

Name: Salmon Meal Prep
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 servings
Ingredients: 4 salmon fillets (6 oz/170g each), skin-on; 2 tablespoons (30ml) olive oil, divided; 1 cup (185g) brown rice, uncooked; 2¼ cups (540ml) low-sodium vegetable or chicken broth; 1 medium broccoli crown (about 3 cups/300g), cut into florets; 2 medium carrots (about 240g), cut into ¼-inch rounds; 1 red bell pepper (about 150g), cut into 1-inch chunks; 1 teaspoon (6g) kosher salt, divided; ½ teaspoon (1g) black pepper, divided; 1 lemon, halved; 2 cloves garlic, minced; 1 teaspoon (1g) dried thyme

Oven-roasted salmon fillets with fluffy brown rice and a medley of roasted vegetables in a simple, healthy lunch that keeps well for 4 days. It's packed with omega-3 fatty acids and pairs easily with lemon.

588calper serving 46gprotein 58gcarbs 21gfat 20min prep 35min cook 4serves

✓ Macros from a nutrition database · per serving · developed by The Delicious Kitchen with AI assistance, not independently kitchen-tested · how we calculate this

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Salmon Meal Prep — common questions

How long does this keep in the refrigerator?

Sealed in an airtight container, this meal prep keeps for up to 4 days in the coldest part of your refrigerator; after day 4, discard any leftovers due to the fish.

Can I freeze the salmon meal prep?

Yes—freeze in airtight containers for up to 3 months, though the salmon texture will be slightly softer after thawing; thaw overnight in the refrigerator and reheat in a 350°F (175°C) oven for 8–10 minutes until warmed through.

What's the best way to reheat this?

Remove the lid and microwave for 2–3 minutes until warm, stirring halfway through; or transfer to an oven-safe dish and reheat at 350°F (175°C) for 8–10 minutes for a less dried-out result.

Can I substitute the vegetables?

Yes—use Brussels sprouts, zucchini, asparagus, or green beans in equal amounts; keep similar-sized pieces so everything cooks in the same 15-minute window.

What if I can't find brown rice?

Use long-grain white rice (cooking time 18–20 minutes instead of 45), farro, or quinoa in a 1:2 ratio (grain to broth); adjust cooking time according to package directions.

Can I cook this on the stovetop instead of the oven?

No—the oven roasts the vegetables and salmon simultaneously, which is the most efficient method; stovetop cooking would require sautéing vegetables separately and pan-searing the salmon, making it less practical for meal prep.