Healthy Meals

Salmon Meal Prep | Quick Spicy Cajun Salmon & Garlicky Veg

A quick, 3-day spicy salmon meal prep recipe to liven up your lunches.

This spicy salmon meal prep recipe makes 3 days’ worth of tasty lunches and is seriously easy to prep. Plus, salmon is brimming with omega-3 fatty acids – known to enhance muscle building and keep you lean. Bonus.

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Salmon meal prep

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  • 3 cloves garlic (roughly chopped)
  • 1 lemon (sliced into very thin rings)
  • 3 wild salmon fillets
  • 1.5 tbsp. cajun seasoning (or to make your own, mix a pinch of salt, pepper, garlic powder, onion powder, cayenne pepper, paprika, dried oregano and thyme together)
  • 1 tbsp. olive oil
  • 1 tsp. coarse sea salt and black pepper
  • 180g (dry weight) couscous
  • 10-12 stems tender stem broccoli
  • 2 courgettes


1. Preheat oven to 160°C. Chop the dry ends of the tender stem broccoli off (about 1cm) and spiralise the courgette (you can cut the courgette into thin strips if you don’t own a spiraliser). Lay the broccoli out into a deep baking tray, then layer with the courgette, garlic, and lemon and season with sea salt and black pepper. Drizzle with a little olive oil.

2. Rub the salmon fillets on all sides with the remaining olive oil and the cajun seasoning, then place them on top on the vegetables, skin-side up. Bake for 25 minutes, then increase the temperature to 180°C and bake for a further 5 minutes, until the skin begins to crisp up.

3. Cook couscous according to instructions on the pack, then divide amongst 3 Tupperware containers. Divide the salmon, vegetables and some lemon slices amongst the containers and allow to cool. Cover and refrigerate for up to 3 days. When ready to eat, microwave on full power for 3 minutes or until piping hot.

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Salmon Meal Prep | Quick Spicy Cajun Salmon & Garlicky Veg

Nutritional Facts

Amount per serving

Calories 457kcal 99 Calories from Fat
% Daily Value *
Total Fat11g17%
Total Carbohydrates47g16%

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Jennifer Blow

Jennifer Blow

Qualified Nutritionist

Jennifer is our qualified AfN nutritionist, inspiring you with her tried-and-tested recipes and handy food hacks. She loves hill walking and cycling, loathes bad science, and loves proving healthy eating doesn’t equal plain, boring, and a lifetime of hunger.