Oven Baked Salmon Meal Prep
User Reviews
5
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Prep Time
5 mins
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Cook Time
30 mins
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Total Time
35 mins
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Servings
4 people
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Calories
429 kcal
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Course
Main Course, Dinner
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Cuisine
American
Oven Baked Salmon Meal Prep
Description
Oven Baked Salmon Meal Prep features fresh salmon fillets baked with cherry tomatoes and green beans. The dish uses a sauce made by melting coconut oil and stirring in coconut sugar, garlic, lemon juice, and dried herbs like oregano, thyme, and rosemary. This sauce is poured over the salmon and vegetables before baking at 425°F, allowing the flavors to meld and the salmon to cook to a flaky texture. The green beans may be boiled or cooked from frozen before combining with the sauce, ensuring tender, well-seasoned vegetables.
The baked salmon provides a rich, buttery texture complemented by the brightness of fresh herbs and lemon. Cherry tomatoes roast alongside adding bursts of sweetness. This technique yields a meal prep option that can be portioned and stored for several days, providing balanced nutrition with protein, vegetables, and a lightly sweetened herbal sauce.
Leftovers can be refrigerated up to three days. Alternative sweeteners like monk fruit, maple syrup, or honey can replace coconut sugar. The recipe also notes different green bean cooking methods depending on fresh or frozen status to maintain texture and flavor.
Ingredients
Sauce
- 2 tablespoons coconut oil
- 2 tablespoons coconut sugar
- salt to taste, kosher salt
- black pepper to taste, kosher salt
- 2 tablespoons lemon juice
- ½ teaspoon oregano dried
- 3-4 garlic minced, cloves
- ½ teaspoon thyme dried
- ½ teaspoon rosemary dried
Salmon Bake
- 4 salmon fillets
- 1 pound cherry tomato
- 8 ounces green beans fresh or frozen
- 2 tablespoons olive oil
- 2 tablespoons parsley chopped, fresh
Instructions
To Cook The Green Beans
- Bring a large pot of salted water to a boil. Carefully drop the green beans into the boiling water and cook until beans are just tender, about 3-5 minutes. Drain the boiled green beans into a colander, then season with salt and pepper.
- If using frozen green beans, add them to a large non-stick pan and place over medium-low heat. Cook stirring occasionally, until beans are hot and tender, about 10-12 minutes.
To Cook The Salmon
- Preheat the oven to 425 degrees F and line a rimmed baking sheet with parchment paper.
- Melt the coconut oil in a small saucepan and stir in the remaining ingredients for the sauce. Simmer and whisk for a minute just until garlic starts to release its flavor. Take off the heat.
- Drizzle half of the sauce over the beans and toss well.
- Place the salmon and cherry tomatoes in the prepared sheet pan drizzle the remaining half over and gently rub to evenly coat.
- Bake for 12-15 minutes, or until salmon is flaky and cherry tomatoes are bursted. Garnish with freshly chopped parsley.
- Allow the salmon to cool, then place into meal prep containers are refrigerate for up to 3 days.
- Just before serving, reheat and enjoy!
Notes
- Refrigerate leftovers for up to three days to maintain freshness.
- Use monk fruit sweetener, swerve, maple syrup, or honey as coconut sugar alternatives for the sauce.
- Boil fresh green beans for 3-5 minutes until just tender, or cook frozen green beans over medium-low heat until heated through.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 429 kcal
% Daily Value*
| Calories | 429kcal | 21% |
| Carbohydrates | 16g | 5% |
| Protein | 36g | 72% |
| Fat | 25g | 38% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 94mg | 31% |
| Sodium | 686mg | 29% |
| Potassium | 1232mg | 26% |
| Fiber | 3g | 12% |
| Sugar | 9g | 18% |
| Vitamin A | 1192IU | 24% |
| Vitamin C | 39mg | 43% |
| Calcium | 68mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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