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A healthy salmon meal prep with roasted vegetables and rice in a container.

Mediterranean Salmon & Quinoa Meal Prep

Enjoy a delicious and healthy Mediterranean Salmon & Quinoa Meal Prep recipe. This dish features flaky salmon, fluffy quinoa, and roasted vegetables, all infused with Mediterranean flavors, perfect for a quick, nutritious, and satisfying meal throughout the week.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 5 servings
Calories 450 kcal

Equipment

  • Oven
  • Baking sheets
  • Parchment paper
  • Saucepan with lid
  • Meal prep containers
  • Tongs

Ingredients
  

Main Ingredients

  • 5-6 fillets small to medium salmon fillets about 4-6 oz each, fresh or thawed
  • 2 cups dry quinoa makes about 6 cups cooked
  • 1 head large head broccoli cut into bite-sized florets
  • 2 potatoes medium sweet potatoes peeled and cubed
  • 1 bunch asparagus trimmed
  • 2-3 lemons lemons for juice and wedges

Seasoning & Dressing

  • 1/4 cup olive oil
  • 4-5 cloves cloves garlic minced
  • 1 tbsp dried dill
  • 1 tsp smoked paprika
  • Salt and freshly ground black pepper to taste

Toppings & Garnish

  • 1/2 cup pitted Kalamata olives sliced
  • 1/2 cup sun-dried tomatoes packed in oil (drained and chopped)
  • 1/4 cup crumbled feta cheese
  • Fresh parsley Optional: for garnish

Instructions
 

Preparation

  • Preheat your oven to 400°F (200°C).
  • Prepare broccoli and sweet potatoes: spread them on separate baking sheets, drizzle with 1 tbsp olive oil each, season with salt and pepper, and add a sprinkle of garlic powder to the sweet potatoes, then toss to coat.

Cooking

  • Roast vegetables: Place both baking sheets in the preheated oven; roast sweet potatoes for 20-25 minutes and broccoli for 15-20 minutes, or until tender-crisp.
  • Cook quinoa: While vegetables roast, cook quinoa according to package directions; combine 2 cups quinoa with 4 cups water or broth, bring to a boil, then reduce heat, cover, and simmer for 15 minutes, then let stand for 5 minutes before fluffing with a fork.
  • Prepare salmon: Pat salmon fillets dry, arrange on a parchment-lined baking sheet, drizzle with 2 tbsp olive oil, season with salt, pepper, dried dill, and smoked paprika, then squeeze the juice of one lemon over the fillets.
  • Bake salmon and asparagus: Add salmon to the oven once broccoli is almost done; bake for 12-15 minutes or until cooked through and flaky; if using asparagus, toss with 1 tbsp olive oil, salt, and pepper, then add to the salmon baking sheet during the last 8-10 minutes.

Assembly & Storage

  • Cool ingredients: Remove all cooked components from the oven/stove and allow them to cool completely at room temperature for food safety.
  • Assemble meal prep containers: Divide cooked quinoa, roasted vegetables (broccoli, sweet potatoes, and asparagus), and salmon among 5 individual meal prep containers.
  • Add toppings: Top each container with an equal amount of sliced Kalamata olives, chopped sun-dried tomatoes, and crumbled feta cheese; squeeze additional lemon wedges over each salmon portion if desired.
  • Store: Seal containers tightly and refrigerate for up to 3-4 days; add fresh parsley as a garnish just before serving, if desired.

Notes

Cooling all components completely before packing is essential for food safety and preventing condensation in your meal prep containers. Feel free to adjust seasonings to your preference. If you don't have smoked paprika, regular paprika can be used, but the smoked variety adds a nice depth of flavor.