Go Back

Blackened Salmon Meal Prep - Flavor-Packed, Ready-for-the-Week Bowls

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

Ingredients
  

  • Salmon: 4 skin-on salmon fillets (about 5–6 ounces each)
  • Oil: 2 tablespoons avocado oil or olive oil (plus a little more for the pan)
  • Blackening Spice Blend: 1 tablespoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon cayenne pepper (reduce to 1/2 teaspoon for mild)
  • 1 teaspoon brown sugar (optional for balance)
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon kosher salt
  • Grain (choose one): 2 cups cooked brown rice, quinoa, or cauliflower rice
  • Veggies: 3 cups mixed vegetables (e.g., steamed broccoli, roasted peppers, corn, cherry tomatoes, or green beans)
  • Fresh elements: 1 lemon (zest and wedges), 1/4 cup chopped cilantro or parsley
  • Optional add-ons: Avocado slices, pickled onions, lime crema, or a dollop of Greek yogurt

Method
 

  1. Pat the salmon dry. Use paper towels to remove surface moisture. This helps the spice stick and the crust form.
  2. Mix the spice blend. In a small bowl, combine paprika, garlic powder, onion powder, thyme, oregano, cayenne, brown sugar (if using), pepper, and salt.
  3. Season the fillets. Rub salmon with oil, then coat the flesh side generously with the spice mix. Press lightly so it adheres.
  4. Preheat the pan. Heat a large cast-iron or heavy skillet over medium-high. Add a thin film of oil. You want it hot but not smoking.
  5. Sear the salmon. Place salmon flesh-side down. Cook 2–3 minutes until a dark crust forms and the fillet releases easily.
  6. Flip and finish. Turn skin-side down. Lower heat to medium. Cook 3–5 minutes more, until salmon is just opaque and flakes easily. Internal temperature should read 125–130°F for medium.
  7. Rest and zest. Transfer to a plate and rest 3 minutes. Add a little lemon zest and a squeeze of juice over the top.
  8. Prep the sides. While salmon cooks or rests, warm cooked grains and prepare veggies. Season with salt, pepper, and a drizzle of olive oil or a squeeze of lemon.
  9. Assemble meal prep bowls. Divide grains and veggies among 4 containers. Add a salmon fillet to each. Top with herbs and any add-ons you like.
  10. Cool before sealing. Let the bowls cool 10–15 minutes, then cover and store.