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    Home » Recipes » Dinner » Pan Seared Salmon Meal Prep

    Pan Seared Salmon Meal Prep

    by Allison · Modified: Mar 5, 2023 · Published: Aug 8, 2022 · This post may contain affiliate links · 3 Comments

    Jump to Recipe

    Hands down, this pan seared salmon is my favorite meal prep recipe for so many reasons. It's quick and easy, super nutritious, and SO delicious!! 🙂

    Pan seared salmon with broccoli, fingerling potatoes and garlic aioli with a slice of lemon in glass food prep containers on a brown wood table.

    If you're looking for an easy salmon meal that you can pull together on a busy night with no fuss, it's this one! It's simple to prepare, delicious, and perfect for dinner or make-ahead meal prep.

    For this meal, I combined pan seared salmon with steamed broccoli, roasted fingerling potatoes, and a side of lemon aioli; all of the meal prep instructions are included below. If you're just interested in a standalone salmon recipe, this oven baked salmon is easy and delicious. And if you're not a salmon fan, this pan seared chicken with broccolini or this Parmesan crusted chicken are both great substitutions!

    Jump to:
    • 🌿 Ingredients
    • 📝 Instructions
    • 📋 Substitutions
    • 📖 Variations
    • 🔪 Equipment
    • 🍱 Storage
    • 🎉 Top tip
    • 🍳 Recipe
    • 🌡️ Food safety

    🌿 Ingredients

    The most important thing for this recipe is to start with the freshest salmon you can find. 🙂 I prefer wild (especially sockeye salmon) over farmed, and fresh over previously frozen--but depending on the time of year just get the best option that you can.

    Pro tip: Many grocery stores sell pre-sliced and skinned salmon fillets, usually between 4-6 ounces each, which makes meal prep even easier.

    Salmon fillets, butter, garlic aioli and fresh sprogs of parsley on a brown wood table.

    See recipe card below for exact quantities.

    📝 Instructions

    To get started, first heat the oven to 425°F and grease or line a large baking sheet with parchment paper for easy cleanup.

    Next, wash and dry the potatoes, and halve or quarter them depending on their size.

    Halved and quartered fingerling potatoes in a stainless steel mixing bowl.

    Then, wash the broccoli and cut it into florets.

    Wash the salmon fillets removing any bones, and dry them well. And finally, wash and chop the parsley, and then rub the salmon with parsley, salt and pepper.

    If you’re making homemade Lemon Garlic Aioli, prepare it now and set it aside (or if you're using store-bought aioli, just skip this step.)

    And now on to the cooking!

    Roast the potatoes

    For the potatoes, first melt one tablespoon of the butter and place the potatoes, melted butter or oil and salt and pepper in a large mixing bowl and stir to coat all of the potatoes.

    Pour them out onto the prepared baking sheet and bake for 20-25 minutes or until they turn golden brown, flipping them over halfway through the baking time. I usually flip them right around the 10-minute mark.

    Cook the salmon

    Meanwhile, just after placing the potatoes in the oven, warm the butter in a large skillet over medium-high heat until it bubbles, and then place the salmon fillets in the pan.

    Pro tip: For skin-on pan seared salmon, place the skin side up first.

    Salmon fillets with fresh chopped parsley pan searing in butter in a stainless steel skillet.

    Cook the first side for 4-5 minutes and then flip the fillets. Turn the heat down to medium, and cook the other side for another 4-5 minutes or until cooked through (or just to your desired doneness) and remove the skillet from the heat.

    Steam the broccoli

    After the salmon starts cooking, fill a medium pot with an inch of water and place the broccoli florets into a steamer insert inside the pot. Cover, bring to a boil on the stove and steam for about 4-5 minutes or until the broccoli just turns bright green (don't over steam!)

    Pro tip: If you don't have a steamer insert, add the broccoli directly to the water, cover and boil for about 5 minutes or until bright green, and then drain.

    For microwave steamed broccoli: Place the broccoli and a couple tablespoons of water in a covered, microwave-safe dish and cook on high for 2-4 minutes depending on the power of your microwave. Be careful when removing the dish and cover after steaming as they will both be hot!

    Broccoli florets in a stainless steel steamer basket.

    Finally, place the broccoli in a large mixing bowl, add the butter (or oil) and salt and pepper and toss to coat.

    Divide the salmon and sides among four plates or meal prep containers, season with salt an pepper, and top with more fresh parsley if desired. Serve with with garlic aioli and lemon wedges.

    📋 Substitutions

    As written this recipe is gluten-free. Feel free to make any of the following substitutions as needed:

    • Salmon - if you can't find fresh salmon, you can substitute Arctic char which is in the same family as salmon, or a mild white fish such as cod or halibut
    • Fingerling potatoes - you could substitute any variety of potatoes such as russet, Yukon gold or red; just slice into thin pieces as pictured in this recipe
    • Broccoli - feel free to substitute cauliflower, asparagus, green beans or another favorite veggie
    • Dairy free - use olive oil instead of butter
    • Vegetarian - use seasoned tofu or tempeh instead of salmon

    📖 Variations

    Here are a few variations on this pan seared salmon recipe:

    • Spicy/Cajun - rub the salmon fillets with Cajun spice instead of parsley to taste
    • Kid friendly - if you're making fresh aioli, use a little less garlic, or just use garlic powder

    🔪 Equipment

    Here is the equipment you'll need to make this recipe:

    • baking sheet
    • parchment paper (optional, but recommended for easy cleanup)
    • cutting board
    • chef's knife
    • large mixing bowl
    • large skillet
    • medium pot
    • steamer insert (optional, but recommended)

    For make ahead meal prep portions, I also used:

    • glass meal prep containers
    • plastic sauce containers

    🍱 Storage

    Any leftovers will stay fresh in an airtight container in the fridge for up to 2 days, or in the freezer for up to 2 months.

    Note that the garlic aioli does not freeze well and should be added to the meal fresh after defrosting everything else.

    🎉 Top tip

    Since there are several moving parts in a meal prep recipe, it's important to do things in order and have the ingredients prepped and ready to go before you start cooking. But fear not, this recipe is super straightforward and you won't believe how quickly it'll all come together. 🙂

    Enjoy!

    🍳 Recipe

    Pan seared salmon with broccoli, fingerling potatoes and garlic aioli with a slice of lemon in glass food prep containers.

    Pan Seared Salmon Meal Prep

    This mouth-watering pan seared salmon recipe with lemon garlic aioli is fast, easy and perfect for meal prep or a busy weeknight dinner.
    5 from 3 ratings
    Print Pin Rate SaveSaved!
    Course: Dinner
    Cuisine: American
    Prep Time: 25 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 4 servings
    Author: Allison

    Equipment

    • baking sheet
    • parchment paper optional, for easy cleanup
    • cutting board
    • chef's knife
    • large mixing bowl
    • large skillet
    • medium pot
    • steamer insert
    • glass meal prep containers optional
    • plastic sauce containers optional

    Ingredients

    • 1 pound fingerling potatoes any variety
    • 1 large head broccoli
    • 4 4-6 ounce salmon fillets skin removed if desired; see notes
    • 1 batch Lemon Garlic Aioli or ½ cup store-bought garlic aioli
    • 4 tablespoons unsalted butter divided; use olive oil for dairy-free
    • 3-4 sprigs fresh parsley plus more for garnish
    • sea salt to taste
    • freshly ground black pepper to taste
    • lemon wedges for garnish

    Instructions

    • Prep: Heat oven to 425°F and grease or line a large baking sheet with parchment paper for easy cleanup. Wash, dry and halve or quarter the potatoes depending on their size, and wash the broccoli and cut into florets. Wash salmon fillets removing any bones, and dry well. Wash and chop the parsley, and then rub the salmon with parsley, salt and pepper. If you’re making homemade lemon garlic aioli, prepare it now and set aside.
    • Roast the potatoes: Melt one tablespoon of the butter and place the potatoes, melted butter or oil and salt and pepper in a large mixing bowl and stir to coat all of the potatoes. Pour the potatoes out onto the prepared baking sheet and bake for 20-25 minutes or until they turn golden brown, flipping them over halfway through the baking time.
    • Cook the salmon: Meanwhile, just after placing the potatoes in the oven, warm the butter in a large skillet over medium-high heat until bubbling and place the salmon fillets in the pan. If the skin is still on, place the skin side up first. Cook the first side for 4-5 minutes and then flip, turn the heat down to medium, and cook the other side for another 4-5 minutes or until cooked through or just to your desired doneness and remove from the heat.
    • Steam the broccoli: After the salmon starts cooking, fill a medium pot with an inch of water and place the broccoli florets into a steamer insert inside the pot. Cover, bring to a boil on the stove and steam for about 4-5 minutes or until the broccoli just turns bright green. If you don't have a steamer insert, add the broccoli directly to the water, cover and boil for about 5 minutes or until bright green, and then drain.
      See notes for microwave option.
      Finally, place the broccoli in a large mixing bowl, add the butter (or oil) and salt and pepper and toss to coat.
    • Enjoy: Divide the salmon and sides among four plates or meal prep containers, season with salt an pepper, and top with more fresh parsley if desired. Serve with with garlic aioli and lemon wedges.

    Notes

    Salmon fillets: Many grocery stores sell pre-sliced and skinned salmon fillets, usually between 4-6 ounces each, which makes meal prep even easier. For skin-on pan seared salmon, place the skin side up first when you cook it.
    Steamer insert: If you don't have a steamer insert, add the broccoli directly to the water, cover and boil for about 5 minutes or until bright green, and then drain.
    Microwave steamed broccoli: Place the broccoli and a couple tablespoons of water in a covered, microwave-safe dish and cook on high for 2-4 minutes depending on the power of your microwave. Be careful when removing the dish and cover after steaming as they will both be hot. Then, stir in the butter and salt and pepper once out of the microwave.
    Leftovers/storage: Any leftovers will stay fresh in an airtight container in the fridge for up to 2 days, or in the freezer for up to 2 months (with the exception of the garlic aioli, which doesn't freeze well.)

    Nutrition

    Calories: 555kcal | Carbohydrates: 34g | Protein: 29g | Fat: 33g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Cholesterol: 72mg | Sodium: 379mg | Potassium: 1519mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1058IU | Vitamin C: 159mg | Calcium: 100mg | Iron: 3mg
    Did you make this recipe?I'd love to know how it turned out! Please rate and leave a comment below, or share a picture on Instagram @onehappydish with the tag #onehappydish.

    🌡️ Food safety

    • Cook fish to a minimum temperature of 145°F (63°C)
    • Use separate kitchen tools and utensils for prepping raw fish
    • Wash hands in warm soapy water after handling raw fish
    • Never leave food unattended on a hot stove
    • Refrigerate leftover fish within 2 hours

    See more guidelines at foodsafety.gov.

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      Pan Seared Chicken Thighs with Broccolini
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    1. Cruz

      March 08, 2023 at 6:37 pm

      5 stars
      You can definitely see your expertise in these articles you write.

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