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This Meal Prep Mediterranean Salmon is a vibrant, complete lunch that stays delicious all week. The sunny lemon-garlic marinade infuses the salmon with incredible flavor while keeping it moist. You’ll love having four days of healthy, restaurant-quality meals ready to go.

Why You’ll Love This Meal Prep Mediterranean Salmon

Flavor powerhouse: The zesty, herby marinade makes every bite aromatic and delicious.
Stays moist for days: Olive oil and lemon lock in moisture, so reheated salmon is still tender.
Complete balanced meal: Includes protein, carbs, and fiber in one convenient container.
Effortless luxury: Bright, satisfying lunches that make healthy eating easy and enjoyable.

Ingredients & Tools

4 salmon fillets, skin-on or skinless (about 150-180 g each)
60 ml extra virgin olive oil
Juice of 2 lemons (about 80 ml)
4 cloves garlic, minced
2 tsp dried oregano
1 tsp dried dill
1/2 tsp smoked paprika
1/4 tsp red pepper flakes (optional, for a little heat)
Sea salt and freshly cracked black pepper to taste
200 g uncooked quinoa
2 medium zucchinis, chopped into half-moons
1 red bell pepper, sliced
1 red onion, sliced
1 tbsp olive oil, for roasting vegetables
Fresh parsley or dill for garnish
Lemon wedges for serving

Tools: A large baking sheet, parchment paper, 4 meal prep containers, a small bowl for the marinade, and a medium saucepan with a lid for the quinoa.

Notes: Don’t skip the fresh lemon juice—bottled lacks the bright acidity. Good extra virgin olive oil makes a difference with its fruity notes.

Nutrition (per serving)

Calories:	580 kcal
Protein:	38 g
Fat:	28 g
Carbs:	42 g
Fiber:	7 g

Serves: 4 | Prep Time: 20 minutes | Cook Time: 20 minutes | Total Time: 40 minutes

Before You Start: Tips & Ingredient Notes

What’s the best salmon to use for meal prep? I prefer skin-on, center-cut fillets as they tend to hold their shape better during cooking and reheating. However, skinless works perfectly fine too—just keep a close eye on the cooking time as they can cook a little faster.
Can I use fresh herbs instead of dried? Absolutely! If you have them, use 1 tablespoon each of chopped fresh oregano and dill. The flavor will be even more vibrant, though dried herbs hold up beautifully over the multi-day storage.
Don’t skip the resting time for the marinade. Even 15-20 minutes makes a world of difference. This isn’t just about surface flavor; it allows the acid and salt to gently begin tenderizing the salmon, resulting in a more succulent final product.
Uniformity is key for the veggies. Try to chop your zucchini, bell pepper, and onion into similar-sized pieces. This ensures they all roast evenly and become tender and slightly caramelized at the same time, without any pieces burning or remaining crunchy.

How to Make Meal Prep Mediterranean Salmon

Step 1: First, let’s make that glorious marinade. In a small bowl, whisk together the 60 ml of extra virgin olive oil, the juice of two lemons, the four minced garlic cloves, two teaspoons of dried oregano, one teaspoon of dried dill, half a teaspoon of smoked paprika, and the optional red pepper flakes. Season generously with sea salt and a good amount of black pepper. You’ll notice the mixture will emulsify slightly and become wonderfully fragrant.

Step 2: Place your four salmon fillets in a shallow dish or a large resealable bag. Pour about two-thirds of the marinade over the salmon, making sure each fillet is well-coated. Reserve the remaining third of the marinade—this is crucial for drizzling later! Let the salmon marinate at room temperature for 15-20 minutes. Meanwhile, preheat your oven to 200°C (400°F) and line a large baking sheet with parchment paper.

Step 3: While the salmon is marinating, cook your quinoa. Rinse 200 grams of quinoa under cold water in a fine-mesh strainer. This removes the natural saponin coating which can be bitter. Add the rinsed quinoa to a medium saucepan with 400 ml of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is fluffy. Remove from the heat and let it sit, covered, for 5 minutes before fluffing with a fork.

Step 4: Now for the vegetables. Toss your chopped zucchini, sliced bell pepper, and sliced red onion with one tablespoon of olive oil and a pinch of salt and pepper on the prepared baking sheet. Spread them out in a single layer. Roast in the preheated oven for about 10 minutes. You just want to give them a head start before adding the salmon.

Step 5: After the veggies have had their 10 minutes, remove the baking sheet from the oven. Push the vegetables to the sides to create space in the center. Place the marinated salmon fillets on the hot baking sheet. Spoon a little of the marinade from the dish over each fillet. The vegetables will be sizzling—this is perfect!

Step 6: Return the baking sheet to the oven and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The exact time will depend on the thickness of your fillets. The vegetables should be tender and lightly charred at the edges. You’ll know the salmon is done when it’s opaque throughout and registers 63°C (145°F) on an instant-read thermometer.

Step 7: Time to assemble your meal prep! Divide the fluffy quinoa evenly between four meal prep containers. Top each with a portion of the roasted vegetables. Carefully place one salmon fillet on top of each bed of veggies and quinoa. Drizzle the reserved, unused marinade over the salmon and vegetables in each container. This final hit of fresh, zesty flavor is the secret to keeping everything vibrant.

Step 8: Let the containers cool completely to room temperature before putting the lids on. This is an important step for food safety and to prevent condensation from making your meal soggy. Once cool, seal the containers and store them in the refrigerator for up to 4 days.

Storage & Freshness Guide

Fridge: Store in airtight containers for up to 4 days.
Freezer: Not recommended for assembled meals; freeze cooked salmon fillets separately.
Reviving: Reheat gently with a splash of water to keep salmon moist.

Serving Suggestions

Complementary Dishes

A simple arugula salad with a lemon vinaigrette — The peppery arugula provides a fresh, crisp contrast to the rich, savory salmon and hearty quinoa.
Roasted asparagus with a sprinkle of parmesan — If you want to add another green vegetable, asparagus roasts beautifully alongside the salmon and adds an elegant touch.
Warm pita bread or crusty baguette — Perfect for scooping up any leftover bits of quinoa, veg, and that delicious lemony sauce at the bottom of the container.

Drinks

A crisp, dry white wine like Sauvignon Blanc or Pinot Grigio — The high acidity and citrus notes in these wines mirror the lemon in the dish and cut through the richness of the salmon beautifully.
Sparkling water with fresh mint and cucumber — A refreshing, non-alcoholic option that cleanses the palate and enhances the Mediterranean freshness of the meal.
Iced herbal tea with lemon — Brew a pot of peppermint or chamomile tea, chill it, and serve over ice with a lemon slice for a soothing, flavorful drink.

Something Sweet

Lemon sorbet with fresh berries — It continues the citrus theme in the most delightful, light, and refreshing way, making for a perfectly balanced end to the meal.
Baklava — For a truly authentic Mediterranean finish, the honey, nuts, and flaky phyllo pastry offer a wonderful textural and flavor contrast.
Greek yogurt with honey and walnuts — It’s simple, protein-packed, and feels like a treat without being overly heavy after a satisfying savory meal.

Top Mistakes to Avoid

Mistake: Overcooking the salmon. This is the number one error. Overcooked salmon becomes dry and chalky. Remember, it will continue to cook a little from residual heat after you take it out of the oven, so it’s better to err on the side of slightly underdone.
Mistake: Putting the lid on the containers while the food is still hot. I’ve messed this up before too… the steam gets trapped, creates condensation, and makes your beautifully crispy quinoa and veggies soggy. Patience is key here.
Mistake: Skipping the step of rinsing the quinoa. That bitter, soapy-tasting coating called saponin is naturally present on quinoa. A quick rinse under cold water makes a huge difference in the final, mild flavor.
Mistake: Using all the marinade for marinating. Always reserve a portion of the unused marinade to drizzle on at the end. The fresh, uncooked garlic and lemon will provide a bright, potent flavor boost that the cooked marinade loses.

Expert Tips

Tip: Use the “poke test” for perfect salmon. Gently press the top of the salmon fillet with your finger. If it feels firm and springs back quickly, it’s well-done. If it feels soft and leaves an indent, it needs more time. You’re aiming for a slight give.
Tip: Add a splash of water when reheating. To keep the salmon moist when reheating in the microwave, add a teaspoon of water to the container and cover it loosely with a lid or a damp paper towel. This creates steam and prevents it from drying out.
Tip: Customize your veggie roast. Feel free to swap in other sturdy vegetables like broccoli florets, cherry tomatoes, or chopped asparagus. Just adjust their initial roasting time if needed—softer veggies like tomatoes might need less time.
Tip: Make it a grain bowl for lunch. If you’re eating this cold, flake the salmon over the quinoa and veggies, then give everything a good toss with the reserved marinade. It eats more like a vibrant, deconstructed salad and is absolutely delicious.

FAQs

How long does this meal prep salmon last in the fridge?
Properly stored in airtight containers, this Mediterranean salmon meal prep will stay fresh and safe to eat for up to 4 days. I really don’t recommend going beyond that for the best texture and flavor. The salmon will start to lose its quality after day four, and the vegetables can become a bit too soft.

Can I freeze the assembled meal prep containers?
I wouldn’t recommend freezing the fully assembled meals. Cooked salmon and quinoa can both become watery and have a mushy texture upon thawing. The vegetables will suffer the most, turning very soft. If you must freeze, freeze the cooked salmon fillets individually on a tray before bagging them, and then assemble with freshly cooked quinoa and veggies when you’re ready to eat.

What’s the best way to reheat this without drying out the salmon?
The microwave is your best bet for convenience, but the trick is to be gentle. Place a damp paper towel over the salmon or add that teaspoon of water to the container. Heat on medium power in 30-second intervals until just warmed through. You can also reheat it gently in a conventional oven at 160°C (325°F) for about 10-15 minutes, covered with foil.

Can I use a different type of fish?
Absolutely! This marinade is incredibly versatile. Firm white fish like cod, halibut, or sea bass would work wonderfully. Just adjust the cooking time accordingly, as these fillets are often thinner and will cook faster than salmon. Keep a close eye on them to prevent overcooking.

My quinoa turned out mushy. What happened?
This usually means there was either too much water or it was cooked for too long. The standard ratio is 1 part quinoa to 2 parts liquid. Make sure you’re using a measuring cup for accuracy, and once it’s done cooking, take it off the heat immediately and fluff it with a fork to release steam and stop the cooking process.

Meal Prep Mediterranean Salmon

Cost Level $$

Category Salmon Recipes

Difficulty Medium

Cuisine Mediterranean

Servings 4

Total Time 40 minutes

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Make healthy eating easy with this Meal Prep Mediterranean Salmon recipe. A complete, flavorful lunch ready in 40 minutes. Get your meal prep plan started today!

Ingredients

For the marinade:

60 ml extra virgin olive oil
2 Juice of lemons (about 80 ml)
4 cloves garlic (minced)
2 tsp dried oregano
1 tsp dried dill
0.5 tsp smoked paprika
0.25 tsp red pepper flakes (optional, for a little heat)
Sea salt and freshly cracked black pepper (to taste)

For the main components:

4 salmon fillets (skin-on or skinless, about 150-180 g each)
200 g uncooked quinoa
2 medium zucchinis (chopped into half-moons)
1 red bell pepper (sliced)
1 red onion (sliced)
1 tbsp olive oil (for roasting vegetables)
Fresh parsley or dill (for garnish)
Lemon wedges (for serving)

Instructions

01
First, let's make that glorious marinade. In a small bowl, whisk together the 60 ml of extra virgin olive oil, the juice of two lemons, the four minced garlic cloves, two teaspoons of dried oregano, one teaspoon of dried dill, half a teaspoon of smoked paprika, and the optional red pepper flakes. Season generously with sea salt and a good amount of black pepper. You'll notice the mixture will emulsify slightly and become wonderfully fragrant.
02
Place your four salmon fillets in a shallow dish or a large resealable bag. Pour about two-thirds of the marinade over the salmon, making sure each fillet is well-coated. Reserve the remaining third of the marinade—this is crucial for drizzling later! Let the salmon marinate at room temperature for 15-20 minutes. Meanwhile, preheat your oven to 200°C (400°F) and line a large baking sheet with parchment paper.
03
While the salmon is marinating, cook your quinoa. Rinse 200 grams of quinoa under cold water in a fine-mesh strainer. This removes the natural saponin coating which can be bitter. Add the rinsed quinoa to a medium saucepan with 400 ml of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is fluffy. Remove from the heat and let it sit, covered, for 5 minutes before fluffing with a fork.
04
Now for the vegetables. Toss your chopped zucchini, sliced bell pepper, and sliced red onion with one tablespoon of olive oil and a pinch of salt and pepper on the prepared baking sheet. Spread them out in a single layer. Roast in the preheated oven for about 10 minutes. You just want to give them a head start before adding the salmon.
05
After the veggies have had their 10 minutes, remove the baking sheet from the oven. Push the vegetables to the sides to create space in the center. Place the marinated salmon fillets on the hot baking sheet. Spoon a little of the marinade from the dish over each fillet. The vegetables will be sizzling—this is perfect!
06
Return the baking sheet to the oven and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The exact time will depend on the thickness of your fillets. The vegetables should be tender and lightly charred at the edges. You'll know the salmon is done when it's opaque throughout and registers 63°C (145°F) on an instant-read thermometer.
07
Time to assemble your meal prep! Divide the fluffy quinoa evenly between four meal prep containers. Top each with a portion of the roasted vegetables. Carefully place one salmon fillet on top of each bed of veggies and quinoa. Drizzle the reserved, unused marinade over the salmon and vegetables in each container. This final hit of fresh, zesty flavor is the secret to keeping everything vibrant.
08
Let the containers cool completely to room temperature before putting the lids on. This is an important step for food safety and to prevent condensation from making your meal soggy. Once cool, seal the containers and store them in the refrigerator for up to 4 days.