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