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