Tuscan Salmon Meal Prep: Easy and Delicious Recipe

Discover how to prepare a nutritious and flavorsome Tuscan Salmon meal prep recipe that’s perfect for those looking to balance health with convenience.

Key Takeaway:

Learn to cook tender salmon infused with Mediterranean flavors, paired with fragrant Basmati rice and a creamy spinach and tomato sauce—ideal for meal prepping ahead.

Ingredients and Preparation:

Salmon and Marinade:

• 1.25 kg (2.7 lb) skinless salmon fillets
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp sweet paprika
• Salt and pepper to taste
• Method: Season salmon with spices, sear in a pan until golden, then set aside.

Rice:

• 225 g (1.5 cups) Basmati rice
• 600 mL (2.5 cups) cold water
• Pinch of salt
• Method: Boil rice, then simmer covered for 12 minutes, let sit for 4 minutes, fluff with a fork.

Tuscan Sauce:

• 1 brown or yellow onion, diced
• 6 cloves garlic, minced
• 100 g (3.5 oz) sun-dried tomatoes, sliced
• 1.5 tsp sweet paprika
• 1 tbsp (35 g) tomato paste
• 350 g (12.3 oz) soft cream cheese
• 120 g (4.2 oz) baby spinach
• 10 g (0.3 oz) fresh basil leaves
• 250 mL (1 cup) vegetable stock
• Method: Saute onion, add garlic, tomatoes, paprika, tomato paste, deglaze with stock, add cream cheese, spinach, and basil, cook until wilted.

Assembly and Serving:

• Divide rice into 5 containers, top with salmon, spoon sauce over.
• Garnish with cracked black pepper and fresh basil leaves.
• Store in the fridge for up to 4 days or freeze for up to 3 months.

Nutritional Breakdown:

• Calories: Approximately 600 per serving
• Protein: Approximately 45g per serving

Cost Breakdown:

• Total Cost per Serving: Approximately $7.00

Conclusion:

Enjoy the convenience and taste of Tuscan Salmon with this meal prep recipe. It’s designed to be easy to prepare ahead, ensuring you have a wholesome meal ready when you need it. The combination of salmon, aromatic rice, and creamy sauce offers a delightful culinary experience that’s both satisfying and nutritious.

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