Baked Salmon With Assorted Veggies & Brown Cilantro Rice

Baked salmon has always been a part of my meal prep regimen.

It started when I would buy baked salmon with charred broccoli and maple sweet potatoes from Dig Inn for $12 every day at work.

I remember looking at the meal and thinking, I could probably make this at home. It was one of the first meals I ever prepped once I had access to an oven.

Now? I’ve taken baked salmon meal prep to new levels of delicious, and I’m going to help you do the same!

For baked salmon meal prep to work you need:

  • 3/4 of a pound to one pound of salmon, frozen or fresh. I will say that one pound of salmon divided into three portions (about 5.3 oz each) was too much for me. Next time, I’d get just under a pound. It’s important to keep in mind one serving of protein is 4-5 oz.
  • A glass baking dish or sheet pan. Either works! I use a glass baking dish, normally.

You can’t see it here, but underneath the baked salmon, zucchini, yellow squash, red pepper and cilantro rice is a bed of raw spinach.

I like to add raw spinach on the bottom of the meal prep containers because it’s a way to eat even more vegetables AND when you place the warm food on top, it cooks the spinach just the right amount so it’s not soggy. The spinach will also cook a bit more when you heat these meals up in the microwave.

This meal prep is perfect for summer when zucchini and yellow squash are in season.

If you’re not a fan of cilantro, skip it and maybe add turmeric or cumin to the rice to get some flavor. This cilantro rice was inspired by Kruti Shah, another food blogger I’m loving on Instagram.

This dish can last up to four days in the fridge in airtight containers. It heats up well on the stove, in the oven on low heat (so the salmon doesn’t overcook) or in the microwave.

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Print Recipe
Baked Salmon With Assorted Veggies & Brown Rice
Here's a summery update on another meal prep classic with baked salmon, summer squash, red pepper, rice and spinach.
Prep Time 15 mins
Cook Time 40 mins
Main ingredients
mustard glaze for salmon
Prep Time 15 mins
Cook Time 40 mins
Main ingredients
mustard glaze for salmon
  1. Preheat oven to 400. Prepare 1 baking dish & 1 large baking sheet (or 2 small baking sheets) with olive oil or cooking spray. Lay out three meal prep containers.
  2. Cook the rice according to the package and add cilantro while it cooks.
  3. On the baking sheets, spread out the zucchini, yellow squash and pepper. Make sure they're not touching (but it's ok if they are). Sprinkle salt, pepper & olive oil on all veggies. Add rosemary & thyme to zucchini and yellow squash (optional). Bake for 20 mins - optional to flip halfway through. Pepper will cook the fastest.
  4. Mix all the glaze ingredients together in a bowl. Then place the salmon in the baking dish. Cover with the glaze. Add more rosemary and thyme on top. Bake for 15-20 minutes depending on thickness. Always cut into the salmon to check if it's done!
  5. If using spinach, add a handful to each container, raw.
  6. Divide the cooked rice, salmon, peppers, zuke and yellow squash into three and add to the containers over the spinach if using. (The spinach will get soft with warm food on top). Garnish rice with more cilantro.
Recipe Notes

These meals should last up to four days in your fridge when stored in airtight containers. You can heat them up in the microwave (one minute and 30 seconds), in the oven on low heat or on the stove (about five minutes)!

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