20-Minute Salmon and Rice Meal Prep

Ingredients

• 1 cup Long-Grain Rice (rinsed)
• 1.5 cup Chicken Broth (low‑sodium)
• 2 tablespoon Olive Oil (extra virgin)
• 0.5 piece Red Bell Pepper (diced)
• 0.5 teaspoon Paprika
• 0.25 teaspoon Garlic Powder
• 0.25 teaspoon Onion Powder
• a pinch Red Chili Flakes
• to taste Salt
• to taste Black Pepper
• 1 clove Garlic Clove (crushed)
• 0.25 teaspoon Saffron Threads (optional, steep in broth)
• 1 tablespoon Unsalted Butter (cut into cubes)
• 2 pieces Salmon Fillets (6‑oz each, skin removed)
• 1 tablespoon Olive Oil (for salmon coating)
• 1 teaspoon Fresh Rosemary (finely chopped)
• 1 teaspoon Fresh Thyme (finely chopped)
• 1 piece Lemon (zest and juice)
• 1 clove Garlic Clove (minced)
• 1 tablespoon Fresh Parsley (chopped)
• ½ teaspoon Salt
• ¼ teaspoon Red Chili Flakes
• ¼ teaspoon Onion Powder
• ¼ teaspoon Garlic Powder
• ½ teaspoon Lemon Pepper Seasoning
• ¼ teaspoon Paprika
• 8 oz Green Beans (trimmed)
• 1 tablespoon Olive Oil (for green beans)
• ½ teaspoon Lemon Pepper Seasoning (for green beans)

Instructions

1. Prepare the Rice Base

   Rinse 1 cup long‑grain rice until water runs clear. In a medium saucepan, heat 2 Tbsp olive oil over medium heat, add the rice and sauté 1‑2 minutes.

   Time: PT3M

   Temperature: medium heat

2. Add Vegetables and Seasonings

   Add the diced half bell pepper, ½ tsp paprika, ¼ tsp garlic powder, ¼ tsp onion powder, a pinch of red chili flakes, salt, pepper, and the crushed garlic clove. Cook, stirring, for another 2 minutes until fragrant.

   Time: PT2M

   Temperature: medium heat

3. Cook the Rice in Broth

   Pour in 1.5 cup chicken broth (add saffron threads now if using) and bring to a boil. Once boiling, reduce heat, add 1 Tbsp butter, cover, and remove from heat. Let sit for 10 minutes to finish cooking.

   Time: PT15M

   Temperature: boil then off‑heat

4. Season the Salmon

   Pat the salmon fillets dry. In a small bowl, combine 1 Tbsp olive oil, 1 tsp chopped rosemary, 1 tsp chopped thyme, zest and juice of 1 lemon, 1 minced garlic clove, 1 Tbsp chopped parsley, ½ tsp salt, ¼ tsp red chili flakes, ¼ tsp onion powder, ¼ tsp garlic powder, ½ tsp lemon pepper seasoning, and ¼ tsp paprika. Brush the mixture evenly over both sides of the salmon.

   Time: PT5M

5. Prepare the Green Beans

   In a bowl, toss the trimmed green beans with 1 Tbsp olive oil, ½ tsp lemon pepper seasoning, and a pinch of salt until evenly coated.

   Time: PT3M

6. Arrange on Baking Sheet

   Line the baking sheet with parchment (optional). Place the seasoned salmon fillets in the center and arrange the green beans around them, leaving space for air circulation.

   Time: PT2M

7. Broil Until Done

   Set the oven to broil on high. Broil the sheet pan for 10‑15 minutes, rotating the pan halfway through, until the salmon flakes easily with a fork and the green beans are tender‑crisp with slight char.

   Time: PT12M

   Temperature: broil

8. Cool and Portion

   Remove the pan from the oven. Let the salmon rest 2 minutes, then divide the rice, salmon, and green beans into two meal‑prep containers. Allow to cool before sealing for storage.

   Time: PT5M

Nutrition Facts

Calories

520

Protein

40 g

Carbohydrates

55 g

Fat

15 g

Fiber

4 g

Ingredient Substitutions

• Instead of Long-Grain Rice: Basmati rice, Jasmine rice
• Instead of Chicken Broth: Vegetable broth, Water with bouillon
• Instead of Olive Oil: vegetable oil, avocado oil
• Instead of Red Bell Pepper: yellow bell pepper, green bell pepper
• Instead of Paprika: smoked paprika
• Instead of Garlic Powder: fresh minced garlic (use less)
• Instead of Onion Powder: finely minced onion
• Instead of Red Chili Flakes: cayenne pepper
• Instead of Garlic Clove: garlic paste
• Instead of Saffron Threads: turmeric for color
• Instead of Unsalted Butter: margarine
• Instead of Salmon Fillets: cod fillets, tilapia
• Instead of Olive Oil: vegetable oil
• Instead of Fresh Rosemary: dried rosemary (½ tsp)
• Instead of Fresh Thyme: dried thyme (½ tsp)
• Instead of Lemon: lime
• Instead of Garlic Clove: garlic powder (¼ tsp)
• Instead of Fresh Parsley: dried parsley (½ tsp)
• Instead of Red Chili Flakes: cayenne pepper
• Instead of Onion Powder: finely minced onion
• Instead of Garlic Powder: fresh garlic (½ clove)
• Instead of Lemon Pepper Seasoning: extra lemon zest + black pepper
• Instead of Paprika: smoked paprika
• Instead of Green Beans: asparagus
• Instead of Olive Oil: vegetable oil
• Instead of Lemon Pepper Seasoning: lemon zest + black pepper

Equipment Needed

• Medium Saucepan with Lid
• Baking Sheet
• Oven
• Mixing Bowl
• Chef's Knife
• Cutting Board
• Measuring Spoons
• Microplane Zester (optional)
• Spatula or Wooden Spoon

Critical Steps — Do Not Skip

• Let the rice sit off the heat for a full 10 minutes to finish steaming
• Broil the salmon and green beans until the salmon flakes easily and the beans are crisp‑tender

Chef Tips from the Video

• Use fresh lemon zest for maximum brightness; frozen zest loses aroma
• Pat the salmon dry before seasoning to help the coating adhere
• If you don’t have saffron, a pinch of turmeric adds color without bitterness

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 4 days

Freezer: Freeze for up to 2 months; thaw in refrigerator before reheating

Room temperature: Do not store at room temperature longer than 2 hours

Make-Ahead Tips

• Portion the cooked rice, salmon, and green beans into individual containers and freeze for later meals
• Reheat in microwave covered with a damp paper towel to retain moisture
• If using saffron, add a pinch after reheating to revive aroma

Frequently Asked Questions