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Healthy High Protein Salmon Power Plates - A Simple, Satisfying Meal Prep Staple

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Salmon: 1.5 to 2 pounds skin-on salmon fillets (about 4 portions)
  • Grain base: 1.5 cups dry quinoa, brown rice, or farro (yields about 4 cups cooked)
  • Vegetables: 3 cups broccoli florets, 1 red bell pepper (sliced), 1 medium zucchini (sliced), 1 small red onion (wedges)
  • Leafy greens: 4 cups baby spinach or arugula
  • Chickpeas (optional): 1 can (15 oz), drained and rinsed, for extra protein and fiber
  • Olive oil: 3 tablespoons, divided
  • Lemon: Zest and juice of 1 large lemon
  • Garlic: 3 cloves, minced
  • Spices and herbs: 1 teaspoon smoked paprika, 1 teaspoon dried oregano, 1 teaspoon dried dill (or 1 tablespoon fresh), 1/2 teaspoon ground cumin
  • Salt and pepper: 1 to 1.5 teaspoons kosher salt, 1/2 teaspoon black pepper (adjust to taste)
  • Yogurt sauce (optional but recommended): 3/4 cup plain Greek yogurt, 1 tablespoon tahini, 1 tablespoon lemon juice, 1 teaspoon honey or maple syrup, pinch of salt
  • Fresh herbs for finish: Chopped parsley or dill

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Rinse your grains and start cooking according to package directions.
  2. Season the salmon: Pat salmon dry. In a small bowl, mix 1 tablespoon olive oil, lemon zest, half the lemon juice, garlic, smoked paprika, oregano, dill, salt, and pepper. Rub evenly over the salmon and set aside.
  3. Prep the vegetables: Toss broccoli, bell pepper, zucchini, and red onion with 2 tablespoons olive oil, cumin, a pinch of salt, and pepper. If using chickpeas, add them here too.
  4. Roast the veggies: Spread vegetables on the sheet pan. Roast for 15 minutes.
  5. Add the salmon: Push the vegetables to the sides and place the salmon in the center, skin-side down. Roast another 10–12 minutes, or until the salmon flakes easily and is just cooked through. Aim for moist, slightly translucent in the center.
  6. Make the sauce: While the salmon roasts, whisk the Greek yogurt, tahini, lemon juice, honey, and a pinch of salt until smooth. Adjust acidity or sweetness to taste.
  7. Fluff the grains: Once the grains are done, fluff with a fork. Squeeze in a bit of lemon juice and a pinch of salt for brightness.
  8. Assemble the plates: Add a handful of baby spinach to each bowl or container. Top with a scoop of grains, a pile of roasted vegetables, and a piece of salmon. Spoon over the yogurt-tahini sauce and finish with chopped parsley or dill.
  9. Serve or store: Enjoy warm, or let cool before sealing for meal prep.