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Simple Meal Prep Garlic Butter Salmon, Rice and Veggies
Serving Size:
10
Customer submitted recipe from Empower Fitness On-Line Coaching. Please ask your chef if you prefer more seasoning, as this is a basic fitness focused recipe.
Recipe by:
Empower Fitness
Cook Times
Active Prep
20
Hands-On Cook
20
Hands-Off Cook
0
Passive
0
Total Time
40
minutes
minutes
Recipe Serving Size
10
Cooking Tools Required
12-inch nonstick skillet, 12-inch saute pan, Cutting board, Measuring cups and spoons, Microwave, Saucepan, Sharp Knives, Spatula, Top Stove
Ingredients
65
ounce
wild Alaskan salmon fillet
5
red onion
58
ounce
Tilda pure Basmati steamed rice
45
ounce
asparagus
60
piece
cherry tomato
20
teaspoon
salted butter
2
lemon
sliced
10
clove
garlic
pressed
10
teaspoon
fresh lemon juice
20
pinch
Italian parsley
chopped
avocado oil cooking spray
1-2 seconds
Instructions
Combine halved cherry tomatoes with minced red onion, salt and pepper. Marinate in a shallow plate or bowl while cooking salmon and asparagus.
Season salmon with salt and pepper. Let sit while you prepare the asparagus.
Wash and trim the ends of the asparagus, then blanch them in boiling water for 2- 3 minutes.
Heat cooking spray in a pan over medium-low heat. Gently cook salmon on both sides until golden brown.
Remove the salmon fillets from the skillet and set aside to a plate.
In the same pan over a medium heat, add the minced garlic, butter, lemon juice and parsley.
Meanwhile, heat cooked rice as per instructions.
Add the drained blanched asparagus and toss for 2 minutes to cook it up. Add salmon back to the pan and reheat for another minute.
Add your rice to your meal prep container, top with salmon, asparagus and tomatoes. Pop a slice of lemon on top and enjoy!
Reheating Instructions
Heat in the microwave on medium high power until heated through.
Nutrition
Calories:
626
kcal
|
Carbohydrates:
64
g
|
Protein:
46
g
|
Fat:
21
g
|
Saturated Fat:
7
g
|
Polyunsaturated Fat:
5
g
|
Monounsaturated Fat:
6
g
|
Trans Fat:
1
g
|
Cholesterol:
123
mg
|
Sodium:
165
mg
|
Potassium:
1581
mg
|
Fiber:
6
g
|
Sugar:
8
g
|
Vitamin A:
1962
IU
|
Vitamin C:
51
mg
|
Calcium:
110
mg
|
Iron:
6
mg