Sweet honey, savory garlic and tender glazed salmon make this Honey Garlic Salmon Meal Prep a flavorful way to prepare four balanced meals. Each container combines honey-garlic salmon with fluffy rice, broccoli, snap peas and carrots for a satisfying lunch or dinner.
Why You’ll Love This Meal Prep
- Approximately 40–46 grams of protein per serving
- Four complete meal-prep portions
- Sweet, savory and garlicky homemade glaze
- Colorful vegetables and rice in every container
- Easy to customize with different grains or vegetables
Ingredients
Makes 4 servings
Salmon
- 1¾ pounds salmon, cut into 4 equal fillets
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon black pepper
- ¼ teaspoon salt, optional
Honey Garlic Sauce
- ⅓ cup low-sodium soy sauce
- ¼ cup honey
- 4 garlic cloves, minced
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon grated fresh ginger, optional
- 1 tablespoon cornstarch
- 2 tablespoons cold water
Rice and Vegetables
- 3 cups cooked white or brown rice
- 4 cups broccoli florets
- 2 cups snap peas
- 2 cups sliced carrots
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- Optional green onions and sesame seeds
Step-by-Step Instructions
1. Prepare the Oven and Rice
Preheat the oven to 400°F. Cook the rice according to the package directions if it is not already prepared. Line a large sheet pan with parchment paper.
2. Season the Vegetables
Toss the broccoli, snap peas and carrots with one tablespoon of olive oil, garlic powder and black pepper. Spread the vegetables on the sheet pan and roast for 8 minutes before adding the salmon.
3. Season the Salmon
Pat the salmon dry. Rub the fillets with olive oil, garlic powder, smoked paprika, black pepper and optional salt. Place the salmon on the pan with the partially roasted vegetables.
4. Bake the Salmon
Bake the salmon and vegetables for another 10–14 minutes, depending on the thickness of the fillets, until the salmon reaches your preferred safe doneness and flakes easily.
5. Make the Honey Garlic Sauce
Whisk together the soy sauce, honey, garlic, rice vinegar, sesame oil and optional ginger in a small saucepan. Bring to a gentle simmer. Stir the cornstarch into the cold water, add the slurry to the sauce and cook for 1–2 minutes until glossy and thickened.
6. Glaze and Assemble
Brush or spoon the honey-garlic sauce over the cooked salmon. Divide the rice and vegetables among four meal-prep containers, add one salmon fillet to each and finish with green onions and sesame seeds if desired.
Estimated Nutrition
Per serving, based on 4 servings: approximately 670–790 calories, 40–46 grams of protein, 75–90 grams of carbohydrates and 23–32 grams of fat.
Nutrition values are estimates and will vary based on the salmon, rice, sauce, cooking oil, vegetables and exact portion sizes used.
Meal-Prep and Storage Tips
- Refrigerator: Cool promptly and store in airtight containers for up to 3 days.
- Reheating: Add a teaspoon of water to the rice, cover loosely and heat gently until the meal reaches 165°F.
- Avoid dry salmon: Reheat in short intervals and add a little reserved sauce after heating.
- Store extra sauce separately: Keep additional honey-garlic sauce in a sealed container for up to 4 days.
- Freezer: Freeze the salmon and rice for up to 2 months. The vegetables may soften after thawing.
Easy Swaps and Variations
- Replace rice with quinoa, farro or cauliflower rice.
- Swap the vegetables for green beans, asparagus, edamame or zucchini.
- Add red pepper flakes or sriracha for a spicy honey-garlic glaze.
- Use maple syrup instead of honey for a different sweetness.
- Reduce the sauce or serve it on the side to lower the sweetness and sodium.
- Replace salmon with chicken breast when preferred.
Food-Safety Note
FDA guidance recommends cooking most fish to an internal temperature of 145°F. Refrigerate prepared food within two hours, keep it at 40°F or below and reheat leftovers to 165°F.
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