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Easy Meal Prep Salmon and Asparagus Bowls

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A forgiving and delicious meal prep recipe featuring salmon seared with a sweet-tart balsamic glaze, served over brown rice or quinoa with roasted asparagus. Perfect for busy weeks, this dish maintains its flavor and texture for up to four days.

Ingredients

Scale
  • 4 salmon fillets, skinless, about 6 ounces each
  • 2 tablespoons aged balsamic vinegar
  • 1 tablespoon avocado oil
  • 1 tablespoon low-sodium soy sauce (or tamari for gluten-free)
  • 2 cloves garlic, minced
  • ½ teaspoon freshly cracked black pepper
  • 1 bunch asparagus spears, woody ends trimmed
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon lemon juice
  • 1 cup dry brown rice or quinoa
  • 2 stalks green onions, sliced thin

Instructions

  1. Rinse the brown rice or quinoa thoroughly. Cook according to package instructions (brown rice: 40-45 mins; quinoa: 15 mins). Fluff with a fork and let cool slightly.
  2. Preheat oven to 400°F (200°C). Trim woody ends from asparagus and cut into 2-inch pieces.
  3. Toss asparagus with olive oil, salt, and pepper. Spread on a parchment-lined baking sheet and roast for 10-12 minutes until bright green and tender-crisp.
  4. Pat salmon fillets dry with paper towels. Heat avocado oil in a large skillet over medium-high heat.
  5. Place salmon in the skillet. Let cook undisturbed for 3-4 minutes to form a golden crust.
  6. In a small bowl, mix balsamic vinegar, soy sauce, minced garlic, and black pepper.
  7. Flip salmon and pour the balsamic mixture over the fish. Cook for another 3-4 minutes, basting with the sauce until it reduces and becomes sticky.
  8. Remove salmon from heat when it flakes easily and reaches an internal temperature of 145°F (63°C). Let rest for 5 minutes.
  9. Assemble bowls with grains, roasted asparagus, and salmon. Garnish with green onions and a squeeze of lemon juice.

Notes

For best results, let salmon come to room temperature for 15 minutes before cooking to ensure even cooking. Do not overcrowd the pan when searing. The balsamic glaze should be added after the initial sear to prevent burning. Store in airtight glass containers in the refrigerator for up to 4 days. Salmon does not freeze well; freeze grains and vegetables separately if needed.

Nutrition

Keywords: salmon, asparagus, meal prep, balsamic glaze, healthy dinner, gluten-free, dairy-free, quick meals, high protein

Find it online: https://coracooks.com/easy-meal-prep-salmon-and-asparagus-bowls/