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Garlic Honey Salmon Meal Prep

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4.34000 from 3 votes
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Calories: 783kcal
Servings: 5 People
Metric - Imperial

Ingredients

Salmon

  • 5 ml Olive Oil
  • 1.25 kg Fresh Salmon, Cut Into 5 Fillets Skin On or Off
  • 4 g Garlic Powder
  • 4 g Smoked Paprika
  • Salt & Pepper

Honey Garlic Sauce

  • 28 g Unsalted Butter
  • 6 Garlic Cloves Minced
  • 30 ml Chicken or Vegetable Stock
  • 22.5 ml Light Soy Sauce
  • ½ Lemon Zest & Juiced
  • 105 g Honey
  • Salt & Pepper

Rice

  • 350 g Basmati Rice Washed
  • 700 ml Cold Water
  • Salt To Taste

Broccoli

  • 15 ml Peanut Oil
  • 2 heads Broccoli Trimmed
  • Sesame Seeds Optional
  • Salt & Pepper To Taste

Method

  • In a bowl, add the salmon, olive oil, garlic powder, paprika, and seasoning to taste. Mix to combine.
  • Place a saucepan over high heat. Add the basmati rice, cold water, and salt to taste. Mix to combine and bring to a boil. Cover with a lid, reduce the heat to low, and cook for 14 minutes, undisturbed. Turn off the heat but leave the lid on for a final 4 minutes. Remove the lid, fluff up the rice, and set aside.
  • Place a large pan over high heat. Add the clarified butter or unsalted butter and allow it to melt. Add the garlic and sauté for 45 seconds, mixing regularly. Add the honey, chicken stock, soy sauce, lemon juice, and lemon zest. Mix to combine and cook for 1 minute.
  • Add the salmon fillets, skin side down (if left on), and sear for 6 minutes. Flip and sear for a further 1 minute, basting the sauce over the salmon continuously, until cooked to your liking or the salmon flakes easily with a fork (roughly 63°C/145°F internal for well-done). Remove and let rest for 5 minutes.
  • Place a clean pan over medium-high heat. Add the peanut oil and broccoli, and sauté for 4-5 minutes, mixing regularly, until soft with a slight bite (al dente). Season to taste, remove, and toss through a pinch of sesame seeds, if using.
  • Portion the 3 components of the dish across 5 meal prep containers. Dig in.
Chef's Tips
Baste the salmon continuously while it sears in the sauce — that extra layer of glaze is what gives the fillets their glossy, caramelised finish, rather than just plain pan-seared salmon with sauce poured over.
Don't overcrowd the pan when searing the broccoli — give it room to actually make contact with the hot surface, or it'll steam instead of getting a slight char while staying al dente.
Let the salmon rest the full 5 minutes off the heat before serving — this lets the residual heat finish the centre gently without drying out the outside.
Storage & Reheating
This will keep in the fridge for up to 3 days in an airtight container. Reheat the salmon and broccoli gently — either in a low oven (150°C/300°F) for 8-10 minutes, or in the microwave in short bursts — to avoid the salmon drying out or overcooking further. Not recommended for freezing, as the texture of cooked salmon and the honey garlic glaze both suffer significantly once thawed.
Serving 450gCalories 783kcalCarbohydrates 79.8gProtein 57.5gFat 25.1gSaturated Fat 6.1gPolyunsaturated Fat 7.47gMonounsaturated Fat 9.08gTrans Fat 0.2gCholesterol 150.8mgSodium 350.2mgPotassium 1562.9mgFiber 2.8gSugar 18.7gVitamin A 290.77IUVitamin C 56.22mgCalcium 93.1mgIron 5.8mg