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Miso Glazed Salmon Meal Prep

Miso Glazed Salmon Meal Prep

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3 from 2 votes
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 5 People
Calories: 595kcal
Author: Chef Jack Ovens

Ingredients
 

Salmon & Glaze

  • 1 Tbsp (20ml) - Peanut Oil
  • 5 - Large Salmon Fillets
  • ½ Cup (150g) - White Miso Paste
  • ⅓ Cup (80ml) - Mirin
  • ¼ Cup (60ml) - Soy Sauce
  • 15g (0.5oz) - Ginger Paste
  • 1 Tbsp (20g) - Brown Sugar
  • White Pepper

Stir-Fried Vegetables

  • 1 Tbsp (20ml) - Peanut Oil
  • 2 - Heads Broccoli, Cut Into Florets & Stems Trimmed
  • 350g (12.3oz) - Green Beans, Ends Trimmed
  • 2 - Carrots, Thinly Sliced
  • 2 tsp (10ml) - Sesame Oil
  • ½ tsp (5g) - Sesame Seeds
  • Salt & Pepper to Taste

Instructions

  • Combine the marinade ingredients except the salmon in a mixing bowl and whisk. Add in the salmon and gently rub all over until well coated. Allow to marinate for 30 minutes. 
  • Place a pan over medium-high heat, add the peanut oil, and add the broccoli, green beans and carrots. Sauté or stir fry for 5-7 minutes or until softened. Reduce the heat to low, and add sesame oil, sesame seeds, and seasoning to taste. Mix well until coated and remove from the stovetop. 
  • For the salmon, place a large clean pan over medium-high heat, add the peanut oil, and add in the salmon fillets, skin side down, removing any excess miso glaze. Sear for 3 minutes or until the skin is deeply golden, then flip each fillet. Cook for 1 1/2 minutes on the remaining two sides until golden. You may need to do this in batches. Add the remaining miso glaze and bring it to a simmer; reduce the sauce for 1-2 minutes or until thick. Remove from the stovetop and allow to rest for a couple of minutes. 
  • Portion the vegetables into 5x 750ml airtight containers. Add the salmon fillets to the containers and drizzle over the remaining pan sauce. Garnish with spring onion (scallion) and sesame seeds. Dig in. 

Nutrition Guide

Nutrition Facts
Miso Glazed Salmon Meal Prep
Serving Size
 
500 g
Amount per Serving
Calories
595
% Daily Value*
Fat
 
32
g
49
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
8
g
Monounsaturated Fat
 
7
g
Cholesterol
 
94
mg
31
%
Sodium
 
1379
mg
60
%
Potassium
 
1948
mg
56
%
Carbohydrates
 
31
g
10
%
Fiber
 
11
g
46
%
Sugar
 
16
g
18
%
Protein
 
44
g
88
%
Vitamin A
 
6901
IU
138
%
Vitamin C
 
227
mg
275
%
Calcium
 
194
mg
19
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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