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Salmon is a member of marine fish family Salmonidae and is a very popular choice of fish for meal prepping. They are born in freshwater, migrate to the ocean, then return to freshwater to reproduce.

Salmon is a popular food and classify as oil – rich food. It is an excellent source of high-quality protein, vitamins and minerals and omega-3 fatty acids. It is a popular restaurant choice but you can obviously work in wonders with it at home too by including it in meal prepping. Due to the high nutritional value of this so called “Brain food”, Salmon is considered to be healthy and thus suggested for regular eating.


  • sustains finest fitness in so many ways
  • reduces the risk of having Osteoporosis
  • Keeps up the competence of a range of brain tasks
  • Keeps the children focus and enhances memory in Children
  • Lessens  complete swelling and even the threat of having atherosclerosis and hypertension
  • Aids  treating dry eye condition and deterioration
  • Enhances  glowing and more flexible skin

How to Select

  • Always ask the person assigned in the fish section when selecting salmons.
  • Ensure that they have clear eyes
  • Salmon must be spotless, in other words no dark spots
  • It must contain definite  shape of the meat that bounces back when touched
  • Meat must be integral with the bone
  • Salmon must have no cuts on tummy portion or other parts
  • You should double check if it has changed in fish color.  
  • It should be fresh smelling
  • There should be no muddy substance found  in gills
  • Gills  should be glowing red in color

How to Store

  • If you want to cook the fish immediately, wrap it again in a plastic if it’s merely covered in paper, and put it in the refrigerator on a serving dish to hold any drop.
  • To ensure freshness, whole salmon, steaks and fillets should be chilled only for two days.
  • You can use ice as an alternative to ensure that your salmon is still fresh after two -day period.
  • Set the fish on a lot of compressed ice in a pan and cover more ice on top of the fish. Refill the ice as possible.
  • Salmon can be maintained its quality by freezing up for three months. Moreover, whole or in fillets and steaks, still are not dangerous to eat even after it deteriorates.
  • Cover up the salmon firmly with foil.
  • Dispose the fish if you experience an electric outage that softens the fish and exceed more than two hours.

Tips Preparing Salmon

  • Before you plan to use salmon, soften it carefully by putting it in the refrigerator in the evening so that it softens gradually and remain cold for the whole thawing time.
    • The finest means to preserve the most favourable flavour and quality is to soften all night in the refrigerator.
    • You should not hurry up the procedure of thawing the fish by defrosting it in the microwave or softening it in hot water. If you do so, these cause the fish to lose its favourable taste and quality.

Salmon Infographics

Batch Meal Preps

Healthy Recipes


  • 2 – 3 lbs salmon filet sliced into 2″ wide slices

For the Sauce:

  • 3 Tbsp teriyaki sauce
  • 3 Tbsp hoisin sauce
  • 3 Tbsp soy sauce
  • 1 Tbsp white vinegar
  • 1 Tbsp sesame oil
  • ⅓ cup packed light brown sugar
  • 2 large or 3 medium garlic cloves, minced
  • 2 tsp freshly grated ginger, or ½ tsp ground ginger

To Serve:

  • Sesame seeds to garnish, optional
  • Green onion, chopped, optional


Prep: Grease a large rimmed baking sheet (cover with foil and then grease for easier clean-up). Preheat oven to 400˚F.

  • Combine sauce ingredients and stir until brown sugar is dissolved.
  • Place individual salmon slices in a mixing bowl. Pour the sauce over the salmon, cover with plastic wrap and let marinate 20 minutes (at room temp or refrigerated).
  • Transfer salmon to prepared baking sheet (keep the marinade). Bake at 400 for 13-16 min or until salmon is flaky and cooked through, bake times may vary by thickness of salmon.
  • While salmon is baking, transfer remaining marinade to a small sauce pan and bring to a boil then reduce heat to a simmer and cook, stirring occasionally until slightly thickened (3-4 min) then remove from heat.
  • Once salmon is out of the oven, brush with teriyaki syrup, then sprinkle with chopped green onion and sesame seeds as desired.


Salmon Burgers

  • 1 lb salmon filet (skin removed)
  • 1 cup fresh breadcrumbs (see note)
  • 1/4 cup chopped cilantro
  • 1 egg
  • 1/4 cup mayonnaise
  • 1 tbsp lemon juice
  • 1 tsp mustard
  • salt, pepper
  • olive oil for greasing the pan or grill

Avocado Salsa

  • 1 large avocado, chopped
  • 1/3 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • 1 lime, juiced
  • 1 tbsp extra virgin olive oil
  • salt and pepper


Salmon Burgers

  • Chop the salmon filet into small pieces (about 1/4 inch) and transfer it into a medium mixing bowl.
  • Gently stir in the rest of the ingredients. Let the mixture rest for 5-10 minutes.
  • Heat a little oil in a large non-stick grill pan over medium heat. Divide the salmon mixture into 6 and form neat patties (I used a 1/2 cup as a measure). Fry/grill the patties until browned on both sides and just cooked through; about 4 minutes on each side.

Avocado Salsa

  • Combine all the salsa ingredients together and mix well.


  • 1 lb salmon fillet
  • 1 tbsp olive oil
  • 1/3 cup dry white wine (such as a Sauvignon Blanc)
  • 1/8 cup lemon juice
  • tbsp honey
  • 1/2 tbsp finely chopped fresh rosemary leaves
  • 1 tsp cornstarch
  • salt, pepper
  • lemon slices and rosemary to garnish


  • Cut the salmon fillet into the serving sized pieces.
  • Sprinkle the salmon with salt and pepper, and brush the top with olive oil.
  • Heat up a large, non-stick skillet on medium heat. Add the salmon to the pan skin side up, cover with lid, and cook for about 3-4 minutes.
  • After 4 minutes, flip the salmon and cook for another 3 minutes. Remove the salmon from the pan and set aside.
  • To the same pan add wine, lemon juice, honey and rosemary. Stir and cook for about 2 minutes.
  • Dissolve the cornstarch in a small amount of water (about 3 tbsp) and add to the sauce. Cook for another minute and add the salmon to the pan skin side up. Turn off the heat, cover the dish with a lid and let it rest for a few minutes.
  • Flip the salmon before serving and garnish with lemon slices and fresh rosemary.

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