Let me tell you about my secret weapon for crazy weeks – this blackened salmon meal prep! It’s the perfect combo of crispy-spicy salmon, hearty roasted potatoes, and fresh veggies that keeps me full for hours. I used to dread meal prep until I discovered how simple (and delicious) it can be when you’ve got the right recipe. Now, this balanced plate is my go-to when life gets hectic. The best part? That smoky blackened crust on the salmon takes just minutes to make but tastes like you spent all day in the kitchen.

Why You’ll Love This Blackened Salmon Meal Prep

Trust me – this isn’t just another boring meal prep! Here’s why this blackened salmon plate will become your new favorite:

Crazy fast: From fridge to table in 35 minutes flat (I timed it during my most chaotic Monday!)
Protein powerhouse: That salmon packs 45g protein to keep you full through afternoon meetings
Perfect balance: Sweet blueberries + earthy veggies + crispy potatoes = every flavor and texture you crave
One-pan magic: Roast everything together – less cleanup means more Netflix time
Endless options: Swap in whatever veggies you’ve got – I’ve made this with asparagus, zucchini, even brussels sprouts!

Seriously, this meal prep checks all the boxes without tasting like “diet food.” The spicy-sweet salmon alone is worth the hype!

Ingredients for Blackened Salmon Meal Prep

Okay, let’s gather our troops! Here’s what you’ll need for this flavor-packed meal prep (I promise, nothing weird – just good, simple ingredients):

1 salmon fillet (6–8 oz) – skin on or off, your call!
1 tsp olive oil (just for the salmon – we’ll use more for roasting)
6–8 baby potatoes, halved (those little gems roast up so nice and crispy)
1 1/2 tbsp olive oil (for potatoes + broccoli – don’t worry, we’ll divvy it up)
1 cup broccoli florets (fresh is best, but frozen works in a pinch)
6–8 baby carrots (my lazy veggie hack – no chopping required!)
2 hard-boiled eggs, halved (bonus points if you make these ahead)
1/2 cup blueberries (pack ’em in – that sweet pop is everything)
Salt & pepper, to taste (because…duh)

Blackened Seasoning Mix

Now for the magic dust! This spice blend makes the salmon sing. Whisk together:

1 tsp smoked paprika (that deep, campfire-y flavor is non-negotiable)
1/2 tsp garlic powder + 1/2 tsp onion powder (the dynamic duo of savory goodness)
1/4 tsp dried oregano (or Italian seasoning if that’s what’s in your cabinet)
1/4 tsp salt + 1/4 tsp black pepper (foundation of all things delicious)
Pinch of cayenne (optional, but oh-so-good for a little kick!)

Pro tip: I triple this mix and keep it in an old spice jar – it’s amazing on chicken too!

How to Make Blackened Salmon Meal Prep

Alright, let’s get cooking! I promise this comes together faster than you’d think. The trick is getting everything working in harmony – potatoes roasting, salmon sizzling – like a well-choreographed kitchen dance. Here’s exactly how I do it:

Preparing the Roasted Potatoes and Broccoli

First, crank that oven to 425°F – hot enough to make those potatoes crispy! Toss your halved baby potatoes with olive oil, salt, and pepper (don’t be shy with the seasonings). Spread them on a sheet pan cut-side down – this gives you maximum crispiness. Roast for 15 minutes, then flip them with a spatula. Now add your broccoli (tossed with a bit more oil and seasoning) to the same pan. Another 10-12 minutes and voila – perfect roasted veggies without dirtying extra pans!

Cooking the Blackened Salmon

While the veggies roast, let’s give that salmon some love. Pat it SUPER dry – this is key for getting that beautiful crust. Rub it with olive oil, then coat generously with our spice mix (I use my hands to really press it on). Now for the fun part: heat a skillet over medium-high until it’s seriously hot. Add the salmon and resist the urge to poke at it! Let it sear for 3-4 minutes until you see that gorgeous blackened crust form. Flip carefully and cook another 3 minutes until it flakes easily with a fork (145°F internal temp if you’re using a thermometer). Psst – you can also bake it at 425°F for 10-12 minutes if you prefer less hands-on cooking!

Tips for Perfect Blackened Salmon Meal Prep

After making this dozens of times (sometimes half-asleep on Sunday nights!), I’ve nailed down a few game-changing tricks:

Pat that salmon DRY – paper towels are your BFF here. Wet fish = sad, steamed salmon instead of that killer crust.
Give it space to breathe – overcrowding the pan creates steam and kills the sear. If doubling the recipe, cook fillets in batches.
Keep components separate when storing – nobody wants soggy potatoes or warm blueberries mingling in the fridge!
Extra spice mix? Toss it with the potatoes before roasting – flavor explosion guaranteed!

Trust me, these little details make all the difference between good and “oh wow” meal prep!

Ingredient Substitutions and Variations

Listen, I know we don’t always have exactly what a recipe calls for – that’s why I love how flexible this meal prep is! Here are my favorite easy swaps that still taste amazing:

Potatoes: Swap in sweet potatoes (cut smaller since they take longer) or even cauliflower florets for lower carb
Broccoli: Asparagus, green beans, or zucchini work beautifully – just adjust roasting time
Seasoning: No smoked paprika? Use regular plus a dash of liquid smoke or chipotle powder
Berries: Diced apple or grapes add that same sweet contrast if blueberries aren’t handy

The moral? Use what you’ve got – this recipe is all about making healthy eating easy and delicious!

Storing and Reheating Your Meal Prep

Here’s my golden rule for keeping this meal prep fresh: store everything in separate airtight containers – I’m obsessed with those glass ones with the locking lids. The salmon stays perfect for 3 days if you reheat it gently (30 seconds in the microwave or a quick warm-up in the oven). Pro tip: keep those blueberries and eggs chilled separately until you’re ready to eat – no one likes warm berries or rubbery eggs!

Nutritional Information

Okay, let’s talk numbers – but remember, these are estimates (my blueberries might be bigger than yours!). For one glorious plate:

650 calories – enough fuel to power through your day
45g protein – thanks to that salmon and eggs (muscle-building magic!)
30g healthy fats – hello, omega-3s from the salmon
45g carbs – mostly from those nutrient-packed potatoes and fruit
8g fiber – your gut will thank you

Psst – values change if you tweak ingredients, but this combo gives you the perfect balance of macros. No guilt, just good eats!

Frequently Asked Questions

Can I use frozen salmon?
Absolutely! Just thaw it overnight in the fridge first – and pat extra dry to remove moisture. Frozen works great for meal prep since you can buy in bulk!

How do I adjust the spice level?
Ease up on the cayenne if you’re sensitive to heat, or add an extra pinch if you love that fiery kick. The smoked paprika gives flavor without too much burn.

Best sides for leftovers?
Try avocado slices or a quick cabbage slaw – they add freshness that complements the rich salmon. My kids love swapping in roasted sweet potatoes sometimes too!

Can I make this ahead?
You bet! The seasoning stays on the salmon beautifully for 24 hours if you prep it in advance. Just store covered in the fridge until cooking time.

Share Your Blackened Salmon Creations

I’d love to see your spin on this meal prep! Tag me on Instagram with your creations – nothing makes me happier than seeing those perfectly blackened salmon photos. And hey, if you loved it as much as I do, drop a rating below to help other busy foodies find this recipe!

35-Minute Blackened Salmon Meal Prep with Bold Flavor and Ease

Author: lucy
Total Time: 35 minutes
Yield: 1 serving 1x
Diet: Low Calorie

Print Recipe

Description

A healthy and balanced meal prep plate featuring blackened salmon, roasted potatoes, broccoli, baby carrots, hard-boiled eggs, and blueberries.

Ingredients

Scale

1 salmon fillet (6–8 oz)
1 tsp olive oil (for salmon)
Blackened Seasoning:
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp dried oregano (or Italian seasoning)
- 1/4 tsp salt
- 1/4 tsp black pepper
- Pinch of cayenne (optional)
Sides:
- 6–8 baby potatoes, halved
- 1 1/2 tbsp olive oil (for potatoes + broccoli)
- 1 cup broccoli florets
- 6–8 baby carrots
- 2 hard-boiled eggs, halved
- 1/2 cup blueberries
- Salt & pepper, to taste

Instructions

Preheat oven to 425°F.
Toss halved baby potatoes with olive oil, salt, and pepper. Roast on a sheet pan for 20–25 minutes, flipping halfway, until browned.
Add broccoli to the same pan for the last 10–12 minutes of roasting (toss with a little oil, salt, and pepper).
Pat salmon dry. Rub with olive oil and coat evenly with blackened seasoning.
Cook salmon in a hot skillet over medium-high heat 3–4 minutes per side (or bake at 425°F for 10–12 minutes) until cooked through and flaky.
Plate the blackened salmon with roasted potatoes, roasted broccoli, baby carrots, hard-boiled eggs, and blueberries.

Notes

Adjust cayenne pepper to control spice level.
Store meal prep in airtight containers for up to 3 days.
Use fresh or frozen blueberries for sweetness.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Main Course
Method: Roasting, Pan-Frying
Cuisine: American

Nutrition

Serving Size: 1 plate
Calories: 650
Sugar: 10g
Sodium: 500mg
Fat: 30g
Saturated Fat: 5g
Unsaturated Fat: 20g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 8g
Protein: 45g
Cholesterol: 250mg

Keywords: blackened salmon, healthy meal prep, high protein dinner, roasted potatoes, broccoli side dish, balanced plate meal prep