How to Meal Prep - Salmon (4 Meals/Under $6)

Ingredients

• 4 tablespoons Olive Oil (divided: 2 Tbsp for rice, 1 Tbsp for green beans, 1 Tbsp for salmon sear)
• 4 cloves Garlic (minced; 2 cloves for rice, 2 cloves for green beans)
• 1 cup Brown Rice (uncooked)
• 1 teaspoon Sea Salt (divided for rice, beans, and spice rub)
• 2 cups Low Sodium Chicken Broth (for cooking rice)
• 1 pound Fresh Green Beans (trimmed)
• 3/4 teaspoon Ground Black Pepper (divided for beans and spice rub)
• 1/4 cup Grated Parmesan Cheese (adds flavor to green beans; optional nutritional yeast for dairy‑free)
• 1 tablespoon Coconut Sugar (sweet component of salmon rub)
• 1/2 teaspoon Ground Cumin
• 1/2 teaspoon Dry Mustard
• 1/4 teaspoon Ground Cinnamon
• 2 pounds Salmon Fillet (center‑cut, skin on; cut into four 6‑ounce portions)
• 2 tablespoons Nutritional Yeast (optional, for dairy‑free green beans)

Instructions

1. Preheat Oven

   Set the oven to 350°F (175°C) and let it preheat while you prepare the other components.

   Time: PT5M

   Temperature: 350°F

2. Start Garlic Rice

   Heat 2 Tbsp olive oil in a deep pot over medium‑high heat. Add 2 minced garlic cloves and sauté for about 1 minute until fragrant.

   Time: PT2M

3. Cook Rice

   Stir in 1 cup brown rice, 1 tsp sea salt, and 2 cups low‑sodium chicken broth. Bring to a boil, then reduce to a simmer, cover, and cook 20‑30 minutes until the liquid is absorbed and the rice is tender.

   Time: PT30M

4. Sauté Garlic for Green Beans

   In a large skillet, heat 1 Tbsp olive oil over medium‑high. Add the remaining 2 minced garlic cloves and cook 1 minute until fragrant.

   Time: PT2M

5. Cook Green Beans

   Add the trimmed 1‑lb green beans, 1/2 tsp sea salt, and 1/2 tsp ground black pepper. Toss and cook 4‑6 minutes, stirring occasionally, until the beans are bright green and still slightly crisp.

   Time: PT6M

6. Finish Green Beans

   Remove the skillet from heat and stir in 1/4 cup grated Parmesan (or 2 Tbsp nutritional yeast for a dairy‑free option). Toss to coat evenly.

   Time: PT1M

7. Prepare Salmon Spice Rub

   In a small bowl combine 1 Tbsp coconut sugar, 1 tsp sea salt, 1/4 tsp ground black pepper, 1/2 tsp ground cumin, 1/2 tsp dry mustard, and 1/4 tsp ground cinnamon. Mix well.

   Time: PT3M

8. Portion and Season Salmon

   Pat the 2‑lb salmon fillet dry, then cut into four 6‑ounce portions. Rub the spice mixture onto the flesh side of each piece (skin side down).

   Time: PT5M

9. Heat Skillet for Searing

   Place the oven‑safe skillet over high heat and add 1 Tbsp olive oil. Heat until the oil is shimmering and just beginning to smoke.

   Time: PT3M

10. Sear Salmon

    Lay the salmon pieces in the skillet skin‑side down, rub side up, and sear for 3‑4 minutes without moving them, until a golden crust forms.

    Time: PT4M

11. Finish Salmon in Oven

    Flip the salmon pieces, then transfer the entire skillet to the preheated 350°F oven. Bake 8‑10 minutes; the fish should be slightly underdone as it will finish cooking when reheated.

    Time: PT10M

    Temperature: 350°F

12. Assemble Meal Prep Containers

    Divide the cooked garlic rice and green beans evenly among four containers, creating a bed. Place one salmon portion on top of each.

    Time: PT5M

13. Cool and Store

    Let the containers cool to room temperature (about 10 minutes), then seal and refrigerate. The meals keep 4‑5 days.

    Time: PT10M

Nutrition Facts

Calories

460

Protein

38g

Carbohydrates

27g

Fat

18g

Fiber

3g

Ingredient Substitutions

• Instead of Olive Oil: Canola oil, Avocado oil
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Brown Rice: White rice, Quinoa
• Instead of Sea Salt: Kosher salt, Table salt
• Instead of Low Sodium Chicken Broth: Vegetable broth, Water with bouillon
• Instead of Fresh Green Beans: Snap peas, Broccolini
• Instead of Ground Black Pepper: White pepper
• Instead of Grated Parmesan Cheese: Nutritional yeast (2 Tbsp), Vegan Parmesan
• Instead of Coconut Sugar: Brown sugar, Maple syrup (1 tsp)
• Instead of Ground Cumin: Ground coriander
• Instead of Dry Mustard: Yellow mustard powder
• Instead of Ground Cinnamon: Ground nutmeg (pinch)
• Instead of Salmon Fillet: Cod fillet, Tilapia fillet
• Instead of Nutritional Yeast: Parmesan cheese

Equipment Needed

• Deep Pot
• Large Skillet
• Oven‑Safe Skillet
• Small Bowl
• Measuring Cups and Spoons
• Cutting Board
• Chef’s Knife
• Meal Prep Containers
• Spatula or Tongs

Critical Steps — Do Not Skip

• Preheat oven to 350°F
• Sauté garlic without burning
• Cook rice until liquid is fully absorbed
• Keep green beans crisp‑tender
• Sear salmon on a very hot pan
• Finish salmon in the oven only until slightly undercooked

Chef Tips from the Video

• Pat the salmon dry before applying the rub for a better crust.
• Leave the skin on during cooking; it protects the flesh and adds flavor.
• Use a cast‑iron skillet for an even sear and easy oven transfer.

Troubleshooting

Storage

Refrigerator: Up to 4‑5 days in airtight containers

Freezer: Not recommended due to texture changes in rice and beans

Room temperature: Do not store at room temperature; refrigerate promptly

Make-Ahead Tips

• Cook the rice and green beans up to 2 days ahead; reheat together with the salmon.
• Store the spice rub in a small airtight jar for future use.
• Let the salmon cool before sealing containers to prevent condensation.

Frequently Asked Questions