Say goodbye to bland, repetitive lunches and hello to a meal prep solution that’s as delicious as it is nutritious. This Salmon and Broccoli Meal Prep is designed to make your weeks easier and your meals tastier. We’re tackling the biggest meal prep challenges head-on: keeping salmon moist and broccoli perfectly tender, even days after cooking. Get ready to transform your lunch routine with a high-protein, flavorful meal that you’ll actually look forward to eating.
Why You’ll Love This Salmon and Broccoli Meal Prep
This isn’t just another boring meal prep recipe. It’s a game-changer for busy weeks, designed for maximum flavor and minimum effort. Here’s why it will become your new go-to:
Perfectly Cooked Every Time: We’ll share the secret to baking salmon so it stays incredibly moist and flaky, even when you reheat it.
Incredibly Flavorful: A simple yet powerful combination of garlic, lemon, and herbs elevates this dish from basic to brilliant.
Nutrient-Packed: Rich in Omega-3s, high in protein, and loaded with vitamins from the broccoli, this meal is a powerhouse of nutrition.
Quick and Easy: With just a few ingredients and a single sheet pan, you can have four days of healthy lunches ready in about 30 minutes.
The Simple Ingredients You’ll Need
We’re using a handful of fresh, simple ingredients to create a truly spectacular meal. You won’t find any complicated sauces or hard-to-find items here.
For the Salmon:
Salmon Fillets: Four 6-ounce salmon fillets, skin-on or off, your preference.
Olive Oil: The base for our marinade that helps keep the salmon moist.
Garlic: Freshly minced for the best flavor.
Lemon: We’ll use both the juice and zest to brighten everything up.
Fresh Dill: The perfect herbal pairing for salmon.
Salt and Pepper: To taste.
For the Broccoli & Base:
Broccoli Florets: One large head of broccoli, cut into bite-sized florets.
Cooked Quinoa or Rice: To make it a complete, satisfying meal.
Step-by-Step Instructions for Perfect Meal Prep
Follow these simple steps for a flawless Salmon and Broccoli Meal Prep that will revolutionize your weekly lunches. The key is to roast everything on one sheet pan for easy cleanup.
Step 1: Prepare the Salmon
Pat the salmon fillets dry with a paper towel. This is a crucial step to ensure a nice roast. In a small bowl, whisk together the olive oil, minced garlic, lemon juice, lemon zest, and chopped dill. Place the salmon fillets in a shallow dish and pour the marinade over them, ensuring each piece is well-coated. Let them sit for about 10 minutes while you prepare the broccoli.
Healthy eating has never looked this good.
Step 2: Season the Broccoli
On a large baking sheet, toss the broccoli florets with a drizzle of olive oil, salt, and pepper. Spread them out in a single layer, leaving space for the salmon fillets. This ensures the broccoli roasts perfectly instead of steaming.
Step 3: Roast to Perfection
Preheat your oven to 400°F (200°C). Place the marinated salmon fillets on the baking sheet alongside the broccoli. Bake for 12-15 minutes, or until the salmon is just cooked through and flakes easily with a fork. It’s better to slightly undercook it than overcook it for meal prep purposes.
Step 4: Assemble Your Meal Prep Containers
Let the salmon and broccoli cool for a few minutes. Divide the cooked quinoa or rice among four meal prep containers. Top with a salmon fillet and a generous portion of roasted broccoli. Squeeze a little extra fresh lemon juice over the top before sealing the containers.
Pro Tips for the Best Salmon and Broccoli Meal Prep
A few expert tips can take your meal prep from good to great. Here’s how to ensure success:
Don’t Overcook the Salmon: For meal prep, it’s best to cook the salmon until it’s just opaque. It will cook a little more during reheating, so this prevents it from becoming dry.
Keep the Sauce Separate: If you love a saucy dish, consider a recipe like our Honey Garlic Salmon Bowls and keep the sauce in a separate small container to add after reheating.
Let It Cool Completely: Ensure all components are fully cooled before sealing the containers. This prevents condensation from making your ingredients soggy.
Perfectly roasted salmon and broccoli, packed with flavor and ready to go.
Storing and Reheating Your Meal Prep
Proper storage is key to a successful meal prep week. Store your assembled containers in the refrigerator for up to 4 days. When it’s time to eat, vent the lid and microwave for 60-90 seconds, or until just warmed through. For the best results, reheat the salmon and broccoli in an air fryer or toaster oven at 350°F (175°C) for 3-5 minutes.
The best way is to reheat it in a toaster oven or air fryer at 350°F (175°C) for 3-5 minutes. If using a microwave, heat it at 50% power in 30-second intervals until just warm.
Absolutely! Just make sure to thaw the salmon completely in the refrigerator overnight before you begin. Pat it very dry with paper towels to remove excess moisture for the best results.
This recipe is very versatile. Asparagus, green beans, bell peppers, or zucchini are all fantastic substitutes that roast well in the same amount of time.
Of course! Feel free to experiment. A simple Cajun seasoning, a sprinkle of smoked paprika, or a teriyaki glaze would all be delicious alternatives to the lemon and dill.
More Healthy Lunch Ideas
Looking to add more variety to your weekly rotation? These recipes are just as easy and delicious. For a different take on meal prep, try our Chicken and Sweet Potato Meal Prep. If you need something you can assemble in minutes, these Chicken Caesar Wraps are a lifesaver.
Salmon and Broccoli Meal Prep Recipe
FL Recipes
Salmon and Broccoli Meal Prep: The Ultimate Guide
This Salmon and Broccoli Meal Prep is the ultimate guide to a healthy, delicious, and easy week of lunches! This foolproof recipe keeps salmon moist and broccoli tender, perfect for a high-protein meal.
Preheat oven to 400°F (200°C). Pat the salmon fillets dry with a paper towel.
In a small bowl, whisk together 2 tbsp olive oil, minced garlic, lemon juice, lemon zest, and chopped dill. Pour over salmon and let sit for 10 minutes.
On a large baking sheet, toss the broccoli florets with a drizzle of olive oil, salt, and pepper. Arrange in a single layer.
Place the marinated salmon fillets on the baking sheet with the broccoli. Bake for 12-15 minutes, until the salmon is just cooked through.
Let cool slightly. Divide the cooked quinoa/rice among four meal prep containers. Top with a salmon fillet and roasted broccoli.
Nutrition
Calories: 520kcalProtein: 45gFat: 25gFiber: 8g
Notes
For best results, slightly undercook the salmon as it will cook more upon reheating. Store in airtight containers in the refrigerator for up to 4 days.
Keyword healthy meal prep,Salmon and Broccoli Meal Prep,Sheet pan salmon
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Get your week sorted with this easy and delicious Salmon and Broccoli Meal Prep!
Hi, I’m Emily Carter, and welcome to FL Recipes! I share simple, healthy recipes that make cooking easy, fun, and delicious for everyone. more about me »
