The concept of meal prepping involves preparing dishes ahead of time. It’s a good way to save time and even lose weight. All you have to do is to have pre-cooked dishes packed in healthy portions.

There are a lot of meal prep recipes to try. Most of them may consist of chicken, beef, or pork. Although you can add some vegetables to make them healthier. But how about fish for meal prep? Can we meal prep salmon? This is what we will look to answer in this article.

Can we meal prep salmon

Salmon can be a healthy addition to a meal prepping schedule. If you want to include salmon in a meal prep routine, just make sure that the salmon is cooked and kept in the fridge properly (more on that later). The best thing about pre-cooking salmon is you can eat it cold. You don’t have to reheat it since it’s already cooked.

But if you’re planning to reheat a salmon dish, it’s best to not cook it thoroughly. It will have a good texture when it’s time to eat. Make sure to have enough portions for every container. That way, you won’t end up eating more than you should.

How to meal prep salmon

We can meal prep salmon by rubbing spice on both sides. Make sure that the rub is even to ensure that every bite is tasty. The next step is to pan-roast the salmon. It’s the easiest way to prepare it without too much effort. Salmon does not taste fishy so you can add different flavors.

The most important thing to remember is not to cook it completely. Unlike chicken, salmon can be eaten even if it’s undercooked. Not cooking salmon all the way will avoid making it dry. When the time comes to reheat, the texture will be as good as if you had just cooked it.

If cooked and stored properly, salmon can last up to 4 days in the fridge. All you have to do is reheat it at mealtimes. Meal prepping salmon doesn’t take a lot of time and effort. You can prepare salmon dish per batch with different flavor combination. That way, you can always have salmon within the week.

Potential problems with meal prepping salmon

Meal prepping salmon can be tricky. If you bought it frozen from the supermarket, it may not be good for meal prepping anymore. The best thing to do is to buy it fresh, never frozen. That way, you get the nice flaky texture, and you can be sure that it will hold nicely after it’s cooked.

Use meal prep containers so that you can store cooked salmon separately. It should last for about 4 days in the fridge. If you also prepare some vegetables to go with it, put them in a different container. That will ensure the freshness of the ingredients until you’re ready to eat them.

Benefits of eating salmon

1. Rich in protein

Salmon is high in protein which is beneficial for good health. Protein promotes muscle growth and can help to lose weight. It can also make us feel full longer. That means we can avoid consuming more calories.

Salmon is a good alternative to red meat. If you’re trying to lose weight, adding salmon to your meal plans is a good idea. It will create more variety than the usual meat dishes.

2. Maintain healthy weight

Adding salmon to a meal plan may promote weight loss. It can also help maintain a healthy weight thereafter. Since salmon is rich in protein, it can reduce the production of the hormone responsible for hunger. That will make you feel full longer and avoid eating more.

Aside from feeling satiated, it’s also low in calories. A slice of salmon only contains about 183 calories. That’s around 99 grams which is enough to make you feel full. It’s a perfect addition for meal prepping since it’s helpful in losing those unwanted weight.

3. Omega-3 fatty acids

Fish contains omega-3 fatty acids which is believed to promote a healthier heart. Omega-3 is an essential nutrient which means your body can’t produce it naturally. Therefore, eating fish such as salmon is the only way to provide this nutrient.

Salmon is a versatile type of fish which makes it perfect for meal prep. The fish oil can increase metabolism which will aid in weight loss. Your body will have a higher metabolic rate which will burn calories faster. It’s a delicious and also a healthy option for meal prepping.

4. Get B vitamins

Salmon is rich in B vitamins. B vitamins is said to reduce stress. Eating salmon might help to prevent anxiety and depression. That may be reason enough to eat salmon regularly. This can boost mood and help us feel better.  

B vitamins also help the body to convert food into glucose. It provides the energy we need to stay active every day. It has anti-inflammatory benefit which prevents cascading diseases.

Tips and tricks for storing and reheating salmon

When storing cooked salmon, it is best to use an airtight container. As always, it should not be left at room temperature for more than 2 hours. Make sure to refrigerate within those time frames. To increase its shelf life, you can store the cooked salmon in the freezer. In the freezer, cooked salmon can last for as long as 3 months as long as it is packaged properly.

If frozen, thaw it in the fridge overnight before reheating. Use a microwave-safe plate and add a tablespoon of water. It will lock in moisture for better texture. Press the reheat button or use medium heat. Flip and rotate the salmon with 30 seconds increments.

Best salmon recipes for meal prepping

Salmon is a very versatile fish that compliments many different recipes. But there are a few things to consider when meal prepping. It’s better to prepare it pan-grilled or fried. That way, it can last longer compared to recipes with sauce. Although you can always separate them.

1. Breakfast – smoked salmon scrambled eggs and veggies

It’s easy to make and packed with nutrients. This makes starting the day with a healthy breakfast a piece of cake. Make sure to put them in your meal prep container and store them in the fridge. Just reheat when ready to eat.

Ingredients:

• Smoked salmon
• Eggs
• Olive oil
• Baby spinach
• Grape tomatoes
• Butter

Instructions:

Add butter to a small grill pan and throw all the ingredients together. Once cooked, you can portion them on your meal prep containers. Do batch cooking so you can have a savory breakfast for the entire week.

2. Lunch – salmon fillet fajitas

This recipe is perfect for lunch since it contains different vegetables and protein. You can have a delicious and nutritious meal even on the go. Add some leafy greens if you’re meal prepping to lose weight. It can turn into a salmon fajita salad if you add more greens.

Ingredients:

• Fresh Fajitas
• Salmon fillets
• Red onions
• Green peppers
• Yellow pepper
• Olive oil
• Your choice of seasoning

Instructions:

Just put all the ingredients on top of parchment paper and place it inside the oven. Bake between 18 to 30 minutes and it’s ready. You can put them in meal prep containers and store them in the fridge. Prepare fresh fajitas when you are ready to eat.

3. Dinner – Sheet pan salmon with lentils and broccoli

For dinner, it’s best to go for a fulfilling and hearty meal. This is one of the best salmon recipes that you can try. All the ingredients are nutritious and will satisfy your palate. You can also add Brussel sprouts or other greens. It’s a simple dish but packed with goodness.

Ingredients:

• Salt and pepper
• Salmon fillets
• Broccoli
• Red lentils

Instructions:

Place everything in a pan and put it in the oven. Bake from 20 to 30 minutes on medium heat. Make sure to roast all the ingredients perfectly. Separate them into different meal prep containers and store them in the fridge.

Conclusion

Done right, salmon is a good addition to your meal prep dishes. Cooked salmon has a lot of health benefits. It can have a positive effect on overall health. Preparing it is also easy and as long as you store it well, it should last for a few days. Add salmon to your next meal prep and test it for yourself.