Healthy Salmon Meal Prep | Quick, Easy, and Nutritious!

Salmon is not only incredibly flavourful, but it's also packed with omega-3 fatty acids, protein, and essential nutrients. By combining it with this delicious miso glaze, this dish creates a whole new level of culinary delight.

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Ingredients - 

Salmon & Glaze -

1 Tbsp (20ml) - Peanut Oil 
5 - Large Salmon Fillets 
1/2 Cup - White Miso Paste 
1/3 Cup (80ml) - Mirin 
1/4 Cup (60ml) - Soy Sauce 
15g (0.5oz) - Ginger Paste
1 Tbsp (20g) - Brown Sugar 
Big Pinch Of White Pepper 

Vegetables - 

1 Tbsp (20ml) - Peanut Oil 
2 - Heads Broccoli, Cut Into Florets & Stems Trimmed 
350g (12.3oz) - Green Beans, Ends Trimmed 
2 - Carrots, Thinly Sliced 
2 tsp (10ml) - Sesame Oil 
1/2 tsp (5g) - Sesame Seeds 
Seasoning To Taste 

Garnish - 

1 - Spring Onion (Scallion), Thinly Sliced 
Sesame Seeds 

Rice is Optional 

250g (8.8oz) - Jasmine Rice
450ml (450g) - Cold Water
4 - Kaffir Lime Leaves
Salt To Taste

Notes -

If you'd like the salmon cooked longer, cook it for 4 minutes on each side over medium high heat. On the final flip, reduce the heat to medium to prevent burning as the glaze can easily char.

Rice is optional. I decided to not use it in this recipe and i find its not needed in this recipe.

#mealprep #mealprepideas #healthyfood

[ChefJackOvens]

Thanks for watching! Don’t forget to hit that like button, it helps my videos be seen by more people. ❤

[popsiclefamily]

Abosolutely wonderful - and the miso glaze makes all the difference!

[GenuineMedicBear]

Made this tonight, delicious! In my opinion, it doesnt need the extra sauce at the end. I marinaded the fish for a few hours and it absorbs the flavour really well. Adding the sauce overpowered the salmon. I absolutely loved the sesame oil on the veggies though!

[peterthornton]

Seeing you go from about 50k to nearly a million is great. Nice to see a fellow Englishman do well. Meal looks bang on too 😉

[sestole]

Salmon is one of my favorite! Thank you Chef for this very simple recipe! ❤

[denaross]

Definitely on the list for the week - this looks wonderful!

[NaderiaPlays]

This is awesome :D You just came up with my dinner thank you ~

[katejoseph]

Wonderful Jack, thank you😊 Please tell me what you use to clean your stove top, it works hard for you, and looks so pristine when you start your cooking

[stevewilson]

Jack i saw this the other day and went and bought the ingredients today, we've just had it for our evening meal and the taste of everything was incredible, so so tasty, great recepe 👏👏 I'm doing your chicken cheese sandwich with the coleslaw tomorrow and i'm sure it will be just as good.
Respects.

[terriarheghan]

Loving your choices as usual. I’ll definitely be making that !!👍🏽❤️

[vasanthakumara]

Normally I should get 2.5 kg of tuna for my weekly meal plan, but I don’t 🫤🫤🫤cause of bad flavor, , , I think I should try it like this ❤ this video is first one I have watched… I will watch many videos on tonight…seems like very helpful for bodybuilders like us….❤❤❤❤💪💪✌️

[Athyxion]

Hey man, just recently found your channel and im from australia and it is so amazing to know that everything you make is just availabe in woolies or coles. Your videos and dishes are all amazing and in 3 days ivr already gone out and made 2 of them. Love your work. Also, i would love to see a spicy vegtable soup recipe or a spicy chicken soup recipe. All the best, your number one fan

[awakenedcodex]

Really wish salmon didn't get so freaking expensive

[carapencak]

Do you put a few in the freezer since you are prepping five containers, but they are only good for three days in the fridge? Love your videos by the way

[Kodakcompactdisc]

This is a great meal prep, super healthy too 👍🏼

[kennisc]

Great stuff Jack!! will definitely try it :)

[TheSuperdopebrother]

5:06 Hey Chef Jack Ovens, first time visiting your channel and I love the videos! The dishes look real yummy! The macros made me doubt, however. No offense, but I believe they are somewhat off here. Salmon is high in (healthy) fat so in combonation with the oil used in the dish, it seems hardly possible to only contain 16g per serving. Carbs seem also quite high considering the biggest source is the veggies followed by the myso paste. I put all the ingridents divided by 5 in my macro tracker and those were the results per serving: 580 calories, 46g protein, 33g carbs, 27g fats. Fair to say the amount of salmon and broccoli was a guess, however, no matter the twists I do, fats and carbs do never come close to your calculation. Maybe you can share some insights here? Would be much appreciated. Anyway, I subscribed since I‘m looking forward to trying your menus out. Have a nice day!

[sneezyIce]

Quick question, how do i reheate it after I have put it in the freezer? It looks amazing, and would love to ad it to my mealprep routine!

[huncorn]

Question for cooking the salmon: you use a non-stick pan and salmon in nature high portion of fats itself. You can literally cook that without any additional oils in the pan why you are not doing that?

[ochiiersydh]

Hi Jack, do you think we can substitute the salmon with chicken breast?