Salmon is the ideal meal prep protein — high in omega-3s, deeply satisfying, and one of the few fish that holds up well over 3–4 days in the fridge without becoming unpleasant. The key is keeping it slightly underdone when you first cook it, so it doesn't dry out when you reheat it. Paired with roasted vegetables and a versatile sauce, this prep covers 4 lunches or dinners with zero compromise.
Ingredients
The Cook
Season salmon with olive oil, garlic, lemon zest, and dill. Roast at 400°F (200°C) for 10–11 minutes — slightly less than fully done. It finishes when reheated. Simultaneously roast vegetables on a second sheet pan at the same temperature for 20–22 minutes.
- Cook grain base separately, season lightly
- Cool everything completely before portioning — critical for texture
- Store sauce in small separate containers
- Keeps 3–4 days refrigerated (not 5 — salmon is more delicate than chicken)
"Cook salmon for meal prep at the lower end of the time range — slightly underdone. When you reheat, it finishes. Start fully cooked and you reheat to overcooked. There is no fixing dried-out salmon."
Never microwave salmon on high — it turns rubbery and overpowers the room with fish smell. Reheat at 50% power covered with a damp paper towel for 60–90 seconds. Or eat it cold — a well-seasoned salmon fillet straight from the fridge over rice is excellent.