Healthy Salmon Meal Prep

Ingredients

• 150 g White Miso Paste (Japanese, smooth)
• 80 ml Mirin (Sweet Japanese rice wine)
• 60 ml Soy Sauce (Regular or low‑sodium)
• 20 g Brown Sugar (Optional for extra caramelization)
• 15 g Fresh Ginger (Grated into a paste)
• to taste Ground White Pepper (A few sprinkles)
• 1.2 kg Salmon Fillets (Skinless, cut into 250 g portions)
• 40 ml Peanut Oil (Neutral‑flavored, divided for veg and salmon)
• 2 heads Broccoli (Separated into florets; stems sliced similarly)
• 2 medium‑large Carrots (Trimmed and sliced on a bias into thin strips)
• 350 g Green Beans (Trimmed)
• to taste Sea Salt Flakes
• 10 ml Sesame Oil (Adds nutty flavor at the end of veg cooking)
• 5 g Sesame Seeds (Toasted, for color and texture)
• 1 Spring Onion (Thinly sliced for garnish)

Instructions

1. Make the Miso Glaze

   In a mixing bowl whisk together white miso paste, mirin, soy sauce, brown sugar (if using), grated ginger, and a pinch of ground white pepper until smooth.

   Time: PT5M

2. Coat and Marinate the Salmon

   Place the salmon fillets in a shallow dish, pour the glaze over them and gently rub to coat all sides. Cover and refrigerate for 30 minutes up to 24 hours.

   Time: PT5M

3. Passive Marination Time

   Let the salmon sit in the refrigerator while you prepare the vegetables.

   Time: PT30M

4. Prep the Vegetables

   Trim broccoli stems, cut florets, and slice the stems into bite‑size pieces. Wash carrots, trim ends, halve them, then slice on a bias into thin strips. Trim green beans. Thinly slice the spring onion for garnish.

   Time: PT10M

5. Stir‑Fry the Vegetables

   Heat a large pan or wok over high heat, add 20 ml peanut oil, then add broccoli, carrots, and green beans. Sprinkle with sea salt flakes and ground white pepper. Stir‑fry for 6‑7 minutes until crisp‑tender and lightly charred. Add sesame oil and toasted sesame seeds, toss briefly, then remove from heat.

   Time: PT7M

   Temperature: high heat

6. Sear the Salmon

   In a non‑stick skillet over high heat, add 20 ml peanut oil. Place salmon (skin side down if skin is present) and sear 2½‑3 minutes until golden‑brown. Flip and cook another 2 minutes for medium‑rare, or longer for fully cooked.

   Time: PT5M

   Temperature: high heat

7. Reduce the Remaining Glaze

   Wipe excess oil from the skillet, return the leftover glaze to a clean pan, bring to a gentle boil over medium heat, and cook 2 minutes, stirring constantly, until thickened. Turn off heat.

   Time: PT2M

   Temperature: medium heat

8. Assemble and Garnish

   Divide the stir‑fried vegetables into five meal‑prep containers. Slice each salmon fillet and place on top of the veg. Drizzle the reduced miso glaze over the salmon, then sprinkle with sliced spring onion.

   Time: PT3M

Nutrition Facts

Calories

620

Protein

35 g

Carbohydrates

15 g

Fat

30 g

Fiber

4 g

Ingredient Substitutions

• Instead of White Miso Paste: Red miso paste (will be stronger)
• Instead of Mirin: Sake with a pinch of sugar
• Instead of Soy Sauce: Tamari (gluten‑free)
• Instead of Brown Sugar: Honey, Maple syrup
• Instead of Fresh Ginger: Ground ginger (1/2 tsp)
• Instead of Ground White Pepper: Black pepper
• Instead of Salmon Fillets: Arctic char, Cod (will need longer cooking)
• Instead of Peanut Oil: Canola oil, vegetable oil
• Instead of Broccoli: Cauliflower
• Instead of Carrots: Daikon radish
• Instead of Green Beans: Snow peas
• Instead of Sea Salt Flakes: Kosher salt
• Instead of Sesame Oil: Olive oil (will change flavor)
• Instead of Sesame Seeds: Pumpkin seeds
• Instead of Spring Onion: Chives

Equipment Needed

• Mixing Bowl
• Whisk
• Microplane or Fine Grater
• Chef's Knife
• Cutting Board
• Large Pan or Wok
• Non‑Stick Skillet
• Measuring Spoons
• Spatula
• Tongs
• Storage Containers (1.3 L)

Critical Steps — Do Not Skip

• Whisk the miso glaze until completely smooth to avoid grainy texture.
• Do not overcook the vegetables; they should stay crisp‑tender.
• Sear the salmon on high heat to develop a caramelized crust without overcooking the interior.
• Reduce the leftover glaze carefully to prevent burning.

Chef Tips from the Video

• Use a microplane for ginger to create a smooth paste that integrates fully into the glaze.
• Add a pinch of toasted sesame seeds just before serving for extra crunch.
• If you prefer a sweeter glaze, increase brown sugar by 10 g.

Troubleshooting

Storage

Refrigerator: Cool for 20 minutes, then refrigerate up to 3 days in airtight containers.

Freezer: Freeze in freezer‑safe containers for up to 3 months; thaw in refrigerator before reheating.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Marinate the salmon up to 24 hours for deeper flavor.
• Prepare and portion the vegetables ahead; store them separate from the salmon to retain texture.
• Reheat in a microwave or skillet; add a splash of water to prevent drying.

Frequently Asked Questions