High Protein Creamy Tuscan Salmon Meal Prep

Ingredients

• 1.25 kg Salmon Fillet (skin removed, cut into 5 equal portions)
• 1 piece Brown or Yellow Onion (trimmed and diced 2‑3 cm pieces; save skins for stock)
• 6 cloves Garlic Cloves (minced or grated)
• 1 teaspoon Onion Powder (about 2.5 g)
• 1 teaspoon Garlic Powder (about 2.5 g)
• 1.5 teaspoon Sweet Paprika (mild, about 1.5 g)
• pinch Salt (to taste)
• 20 cracks Cracked Black Pepper (freshly cracked)
• 2 tablespoons Olive Oil (for sautéing; any neutral oil works)
• 225 g Basmati Rice (washed)
• 600 mL Water (cold)
• 100 g Sun‑Dried Tomatoes (strips) (drained if packed in oil)
• 35 g Tomato Paste (concentrated)
• 250 mL Vegetable Stock (low‑sodium)
• 350 g Soft Cream Cheese (room temperature, spreadable)
• 120 g Baby Spinach (fresh, washed)
• 10 g Fresh Basil Leaves (torn)

Instructions

1. Prep Aromatics

   Trim the onion, dice into small‑medium pieces and set aside. Mince or grate the 6 garlic cloves.

   Time: PT5M

2. Season Salmon

   Place the 1.25 kg salmon in a bowl. Add 1 tsp onion powder, 1 tsp garlic powder, 1.5 tsp sweet paprika, a pinch of salt and about 20 fresh cracks of black pepper. Gently toss until evenly coated without breaking the fillet.

   Time: PT5M

3. Cook Basmati Rice

   In a large saucepan combine 225 g basmati rice, 600 mL cold water and a pinch of salt. Bring to a rapid boil over high heat, then cover, reduce to low and simmer undisturbed for 12 minutes.

   Time: PT16M

   Temperature: high then low

4. Sear Salmon

   Heat 1 tbsp olive oil in the skillet over medium‑high heat. Place the salmon skin‑side down (or flat side if skinless) and cook 3 minutes until golden. Rotate and cook each remaining side about 1 minute for a medium‑rare center (add 2 minutes per side for well‑done).

   Time: PT7M

   Temperature: medium‑high

5. Sauté Onion

   Remove salmon and set aside. Add another splash of oil (≈2 tsp) to the same pan, then add the diced onion. Sauté 3‑4 minutes until translucent and fragrant.

   Time: PT4M

   Temperature: medium‑high

6. Build the Tomato Base

   Stir in the minced garlic, sun‑dried tomato strips, 1.5 tsp sweet paprika and 35 g tomato paste. Cook 2 minutes, stirring, until the paste releases its oil.

   Time: PT2M

   Temperature: medium‑high

7. Deglaze and Reduce

   Pour in 250 mL vegetable stock, stirring to lift any caramelized bits. Simmer 4 minutes, allowing the sauce to reduce by about two‑thirds.

   Time: PT4M

   Temperature: medium‑high

8. Incorporate Cream Cheese

   Add the 350 g soft cream cheese, breaking it into pieces. Stir continuously over medium‑low heat until fully melted and the sauce turns a smooth orange hue.

   Time: PT2M

   Temperature: medium‑low

9. Add Greens

   Fold in 120 g baby spinach and 10 g torn basil leaves. Cook 2 minutes, stirring, until the greens are wilted.

   Time: PT2M

   Temperature: medium‑low

10. Finish with Salmon

    Return the seared salmon (and any juices) to the pan. Spoon sauce over the fillets and heat gently for 1 minute to re‑warm.

    Time: PT1M

    Temperature: medium‑low

11. Rest and Fluff Rice

    Turn off the heat under the rice, keep the lid on for 4 minutes, then remove the lid and fluff with a fork or spatula.

    Time: PT5M

12. Portion and Garnish

    Divide the rice evenly among five 750 ml containers, place a salmon portion on top, spoon the creamy sauce over everything, and garnish with extra cracked pepper or fresh basil leaves.

    Time: PT5M

Nutrition Facts

Calories

950

Protein

55 g

Carbohydrates

40 g

Fat

40 g

Fiber

4 g