Salmon and Asparagus Meal Prep – A 280 Calorie Lunch Ready in Minutes
This salmon and asparagus meal prep dish makes it easy to prepare a healthy weeknight dinner or lunch on the run. Meal planning is a great way to save time and money while enjoying healthy meals. This recipe calls for pan-seared salmon with fresh asparagus and a rich sauce of garlic, lemon and sriracha. The 280 calories served make it a light but filling lunch or dinner. Prepare the ingredients in advance, reheat portions individually and enjoy the meal all week.
Benefits
This prep recipe makes for a satisfying and nutritious lunch or dinner with lots of protein. Salmon is one of the best sources of protein, giving you 20g per 4oz. Protein helps you feel full longer after a meal and helps with muscle repair and maintenance. Combining salmon with antioxidant-rich asparagus makes for a well-rounded meal that provides unwavering refreshment. Asparagus contains vitamin K, folate and vitamin C. Salmon and asparagus together offer many benefits:
- Protein is sufficient for satiety and muscle health.
- It contains many antioxidants that fight inflammation and cell damage.
- It provides key nutrients like Vitamin K, Folate and Vitamin C.
- You feel satisfied in the middle of a meal.
- It is easy to make and customizable to your taste and preference.
- It provides healthy fats from salmon to support heart health.
- A great source of B vitamins for energy.
Eating salmon and asparagus as part of a meal prep gives you a balance of macronutrients. The combination of lean protein, complex carbs and healthy fats will provide a steady amount of energy in order to keep you active throughout the afternoon.
Salmon is rich in omega-3 fatty acids, which are good for your heart and brain health. Asparagus provides fiber, antioxidants, and essential nutrients like vitamins A, C, E, and K. Together, they make a delicious and well-rounded meal that will leave you satisfied.
The beauty of this dish lies in its simplicity. Just 10 basic ingredients that can be prepared and cooked in less than 30 minutes. Brown asparagus, sear salmon, toss with garlic, lemon and herbs, then assemble for food preparation dishes. It’s that simple.
You now have an easy way to get to work on a homemade lunch, on a busy weeknight, or whenever you need a healthy meal in minutes. No more need for incentives or excuses. This salmon and asparagus prep recipe will satisfy your hunger while providing balanced nutrition in an inexpensive, easy way.
- 5 oz Asparagus
- 1 tsp Olive oil
- 4 oz Salmon fillet
- 1 tsp Salt
- A pinch of Black pepper
- 1 Garlic clove
- 2 tbsp Lemon juice
- 1/2 tsp Sriracha
- 1 tbsp Parsley
- 10 Red grape tomatoes
- Washing, trimming and blanching the asparagus
Wash and trim the asparagus, then blanch in boiling water for 2-3 minutes. Quickly soak in ice water to halt the cooking process and set aside.
- Sauteing Salmon fillet
Heat olive oil in a skillet; seasoned salmon with salt and black pepper in both side and cook until golden brown. Remove salmon fillets and set aside on a plate.
- Infusing Flavors
In the same skillet, combine minced garlic, lemon juice, hot sauce (sriracha), and parsley. Give it a quick stir to create a tantalizing mixture.
- Tossing asparagus with mixtures
Add drained, blanched asparagus; toss for 2 minutes to enhance flavors
- Reintroducing the Salmon
Reintroduce salmon to the pan; reheat for another minute.
Servings 1
- Amount Per Serving
- Calories 280kcal
- Calories from Fat 149.98kcal
- % Daily Value *
- Total Fat 16g25%
- Saturated Fat 3.5g18%
- Cholesterol 59.99mg20%
- Sodium 21mg1%
- Total Carbohydrate 9.96g4%
- Dietary Fiber 4g16%
- Sugars 6g
- Protein 24.99g50%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Hi, I'm Kushal, a part-time food blogger, 3rd-year IT engineering student. I love coding and currently learning flutter app development .When not immersed in coding, you'll find me exploring delicious and healthy recipes and sharing them as a part-time food blogger.
