This quick and easy Sweet Chili Salmon Meal Prep is super delicious, flavourful, and my new go-to meal! It makes for the perfect meal prep and a tasty weeknight dinner that can be made in less than an hour!
A goal of mine this year was to work on changing up my protein sources. Salmon was on the top of the list as it’s a quick cooking protein that takes on flavours really well as well as being high in omega-3s. Meal prepping salmon can be a little tricky but as long as you don’t overcook the protein, reheating it should not dry it out!
This post was originally published April 24, 2018. This post has been updated on March 20, 2021 with new photos and tips. You can see the original photos down at the end of the post!
Why You’ll Love this Sweet Chili Salmon Meal Prep
- It’s super easy to make with pantry staples. A lot of these ingredients are things that I always have on hand so defrosting salmon and whipping this meal prep up doesn’t require much shopping on my end.
- It’s packed with flavour as I marinate the salmon and then spoon on the extra marinade while it bakes in the oven.
- It’s moist and flakey. There’s nothing worse than overcooked salmon!
What You’ll Need To Make This Sweet Chili Salmon Meal Prep
To make the marinade, you’ll need:
- melted butter
- soy sauce — I like to use low sodium soy sauce. If you’d like to keep this salmon meal prep recipe gluten-free, you can opt for tamari instead.
- honey
- minced garlic — to be honest, the more garlic, the better!
- crushed red pepper flakes — these chili flakes help add the heat to the salmon.
For everything else you’ll need:
- salmon fillets — I used pre-cut fillets from the fish counter this time. I’ve made this with frozen fillets before and it comes out the same.
- corn
- edamame
- carrot
- jasmine rice or grain of choice — here’s a tutorial on how to cook jasmine rice if you need it!
You’ll also need something to marinade this salmon in for this recipe — previously I use a large dish from Pyrex but lately I’ve really liked using a quarter sheet pan as it fits all four fillets perfectly.
How To Make This Healthy Salmon Meal Prep Recipe
- Heat oven to 400F.
- In a bowl, combine the melted butter, soy sauce, honey, and chili flakes together. Set aside.
- Place your salmon into a quarter sheet pan or in large bowl. Pour the marinade into your dish and let it sit in the fridge for 30 minutes to an hour, flipping the fillets halfway.
- Line a baking tray with tin foil and add the salmon fillets, skin side down, leaving space between. Do not discard the leftover marinade.
- Bake the salmon for 14 to 17 minutes or until salmon is cooked through and flakes easily. Spoon the leftover marinade on top of the salmon fillets at the 7 minute mark.
- Once done, assemble your meal prep bowls by adding corn, edamame, carrot, and an optional carb to a bowl before placing your salmon on top. You can also top it off with a little lemon before serving to bring out the flavour some more.
Tips and Notes
- When the salmon is cooked through, it should reach an internal temperature of 52°C to 57°C (125°F to 135°F). Use an instant read thermometer to check!
- If you don’t have time at all to marinate, brush the salmon with the sauce every 5 minutes.
- To bring out the flavour more, squeeze a wedge of lemon on top of the salmon before serving.
- Want to change it up? Throw in some greens, break up the salmon, and make it into a salmon salad!
Make Ahead Tips
- Meal prep: store the cooked salmon in an airtight container for up to 4 days in the fridge. I usually like to pack this with some plain jasmine rice but you can try coconut rice or cilantro lime rice!
- How to prep this for the freezer: place the marinade and salmon fillets in a large freezer friendly ziploc bag, to prep this meal ahead of time. Freeze for up to 3 months. When ready, thaw overnight in the fridge before cooking.
Common Questions
The top and most obvious tip is to start not overcook it! Once your salmon reaches an internal temperature of 52°C to 57°C (125°F to 135°F) it is done and should flake easily with a fork.
This oven baked salmon meal prep lasts around 4-5 days in the fridge. I wouldn’t keep it for more than 5 days.
I sprinkle a little bit of water into the meal prep container and then I cover it with a microwave lid/cover before I microwave my meal prep. The water will help create a little bit of steam to help keep the salmon from drying out. If you don’t want to reheat salmon, I suggest skipping the rice and turning this into a salad meal prep and just flake the salmon over the greens, edamame, corn, and carrots.
More Salmon Recipes To Try
- Teriyaki Salmon Bowl
- Sheet Pan Honey Soy Salmon
- How To Make Salmon in the Instant Pot
- Honey Garlic Salmon
- Easy Hoisin Glazed Salmon Meal Prep
- Hummus Crusted Salmon with Panko
- Tzatziki Crusted Salmon with Panko
Sweet Chili Salmon Meal Prep
Ingredients
For the Salmon
- 1 tbsp butter, melted
- 4 tbsp soy sauce
- 4 tbsp honey
- 1 tbsp minced garlic
- 2 tbsp red chili flakes
- 4 fillets salmon, approximately ½ lb per fillet
Everything Else
- 1-2 cups corn
- 1-2 cups edamame
- 1 large carrot, spiralized or julienned
- rice, optional
Instructions
- Heat oven to 400F.
- In a bowl, combine the melted butter, soy sauce, honey, and chili flakes together. Set aside.
- Place your salmon into a quarter sheet pan and or in large bowl. Pour the marinade into your dish and let it sit in the fridge for 30 minutes to an hour, flipping the fillets halfway.
- Line a baking tray with tin foil and add the salmon fillets, skin side down, leaving space between. Do not discard the leftover marinade.
- Bake the salmon for 14 to 17 minutes or until salmon is cooked through and flakes easily. Spoon the leftover marinade on top of the salmon fillets at the 7 minute mark.
- Once done, assemble your meal prep bowls by adding corn, edamame, carrot, and an optional carb to a bowl before placing your salmon on top. You can also top it off with a little lemon before serving to bring out the flavour some more.
Nutrition Per Serving
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Mindy
This was so good! I meal prepped it for this week and it’s been delicious