The Ultimate Guide to Baked Salmon Meal Prep (Works with Any Fish)

You can whip up a week’s worth of vibrant, protein-packed lunches in under 45 minutes! I remember the Sunday afternoon I first tried this “everything on a pan” method when my fridge was looking a little sad, and my schedule was looking even more miserable. I wanted something that felt like a fancy bistro dinner but functioned like a practical workday fuel, and let me tell you, this baked salmon meal prep delivers on every front. While many meal prep recipes can feel repetitive or dry by Wednesday, this maple-mustard glaze keeps things incredibly succulent and flavorful. Whether you are a seasoned pro or just dipping your toes into the world of batch cooking, this guide is designed to be your stress-free roadmap to a delicious week.

The Fresh Ingredients You’ll Need

To get started, gather these fresh components for your baked salmon meal prep. I recommend using the tri-colored quinoa because it adds such a lovely visual pop to your containers, but the standard white variety works perfectly well, too.

For the Quinoa Base:

• 1 cup dry tri-colored quinoa
• 2 cups vegetable broth (or water for a milder flavor)

For the Roasted Vegetables:

• 2 medium sweet potatoes, scrubbed and cubed (about 3 cups)
• 2 bunches broccolini (or regular broccoli florets)
• 2-3 cloves garlic, minced
• 2 tablespoons avocado oil or olive oil, divided
• 1 teaspoon sea salt, divided
• ½ teaspoon black pepper, divided

For the Maple Mustard Salmon:

• 4 salmon filets (4-6 oz each), skin-on
• 2 tablespoons whole grain mustard
• 2 tablespoons fresh lemon juice
• 1½ tablespoons pure maple syrup
• 2 cloves garlic, minced
• Sea salt and black pepper, to taste

For Serving:

• Lemon vinaigrette

Easy Baked Salmon Recipe: Step-by-Step Instructions

Get ready to transform your kitchen into a high-efficiency (and high-flavor) zone! Here are the steps to create your baked salmon meal prep bowls with minimal fuss and maximum reward.

1. Cook the Quinoa Foundation

Rinse your quinoa thoroughly under cold water in a fine-mesh strainer. This removes the natural coating that can make it taste bitter. Add the rinsed quinoa and vegetable broth to a medium saucepan and bring to a rolling boil over high heat. Once boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer for 15 minutes without peeking (resist the urge!). After 15 minutes, remove from the heat and let it sit covered for 5 minutes, then fluff with a fork. The quinoa should have absorbed all the liquid and sprouted little “tails.” Let it cool for 5-10 minutes while you prep the vegetables.

2. Prep Your Oven & Pan

Preheat your oven to 400°F and line a large baking sheet with parchment paper or aluminum foil for easy cleanup. This temperature is perfect for caramelizing the sweet potatoes while keeping the salmon moist and tender.

3. Season & Roast Sweet Potatoes

In a large mixing bowl, toss the cubed sweet potatoes with 1 tablespoon oil, ½ teaspoon salt, and ¼ teaspoon pepper, until each piece is evenly coated. Don’t wash this bowl, you’ll reuse it for the broccolini! Spread the seasoned sweet potatoes in a single layer on your prepared baking sheet, making sure they’re not overcrowded so they roast rather than steam. Slide the pan into your preheated oven and roast for 20 minutes, flipping them halfway through at the 10-minute mark for even caramelization.

4. Add the Broccolini

While the sweet potatoes are roasting, use the same bowl to toss the broccolini with the remaining 1 tablespoon of oil, minced garlic, ½ teaspoon of salt, and ¼ teaspoon of pepper. When the timer goes off for the sweet potatoes, carefully pull out the baking sheet and push all the sweet potatoes to one side. Add the seasoned broccolini to the empty half of the pan and return everything to the oven for another 12-15 minutes, until the sweet potatoes are fork-tender with crispy edges and the broccolini is tender with slightly charred tips.

5. Prepare the Salmon

While your veggies finish roasting, pat the salmon filets dry with paper towels (this helps them develop a beautiful exterior) and season both sides generously with salt and pepper. Line a separate baking dish or a small sheet pan with parchment paper, and place the salmon filets, skin-side down, leaving a little space between each. Pop them in the 400°F oven for 10 minutes.

6. Make & Glaze the Salmon

While the salmon roasts, whisk together the whole-grain mustard, lemon juice, maple syrup, and minced garlic in a small bowl until smooth. After the 10-minute mark, carefully remove the salmon and generously brush the maple mustard sauce over the top of each filet. Return the glazed salmon to the oven for 4-5 more minutes, until the fish flakes easily with a fork and reaches an internal temperature of 145°F. The glaze should be slightly caramelized and glossy.

7. Assemble Your Meal Prep Bowls

Divide the cooked quinoa evenly among 4 airtight meal-prep containers (about ½ cup per container). Top each quinoa bed with one salmon filet, then arrange a quarter of the roasted sweet potatoes and broccolini alongside the salmon. Let everything cool completely before sealing and refrigerating. Store your lemon vinaigrette in a separate small container to keep things fresh.

Best Fish for Meal Prep: Tips & Variations

One of my favorite things about this baked fish meal prep is its adaptability. While salmon is a powerhouse of omega-3s, you aren’t locked into it!

• Swap the Fish: If salmon isn’t on sale, opt for cod, tilapia, or halibut. Just keep in mind that thinner white fish like tilapia may cook in 8-10 minutes total, so keep a close eye on the oven.
• Flavor Play: My personal preference is the maple mustard, but you can also go for a zippy lemon-herb or a bold teriyaki glaze.
• Grains & Greens: Not a quinoa fan? Use brown rice or cauliflower rice instead.
• The “Why” Behind the Glaze: Adding the glaze during the last 5 minutes of cooking prevents the sugars in the maple syrup from burning while ensuring a thick, glossy finish.

Storage & Make-Ahead Tips

To keep your meal-prep salmon bowls tasting fresh, let them cool to room temperature before snapping on the lids. This prevents steam from building up and making your veggies mushy. These bowls stay delicious in the fridge for up to 3-4 days.

Nutrition Information (Per Serving)

• Calories: 480 kcal
• Protein: 34g
• Fat: 22g
• Carbohydrates: 38g
• Fiber: 7g

What to Serve With Baked Salmon

If you want to round out your healthy salmon recipes for a larger dinner, these pairings are absolutely crave-worthy:

1. A Crisp Cucumber Salad: The cooling crunch of cucumbers with a splash of rice vinegar cuts through the richness of the salmon perfectly.
2. Extra Roasted Veggies: Since the oven is already at 400°F, I recommend adding asparagus or bell peppers for extra bulk and nutrients.
3. Garlic Yogurt Sauce: A dollop of Greek yogurt mixed with lemon and dill adds a creamy, refreshing finish that feels like a total treat.

Frequently Asked Questions

Ready to Master Your Week?

There is something so reassuring about opening the fridge and seeing four beautiful, vibrant meals ready to go. This baked salmon meal prep takes the stress out of “what’s for lunch?” and replaces it with a meal you’ll actually look forward to eating. I’d love to hear how yours turns out! Did you try a different fish or a new veggie combo? Leave a comment below and share your kitchen wins with me!