This Sunday Meal Prep Salmon is a weekly lifesaver—tender, flaky fish with a golden crust that holds up beautifully for days. The high-heat roast and caramelized glaze make healthy eating effortless and delicious. Once this Sunday Meal Prep Salmon is in your rotation, you’ll wonder how you ever managed without it.
Why You’ll Love This Sunday Meal Prep Salmon
- Time-saver: Just 15 minutes of active prep for a protein powerhouse.
- Big flavor: Sweet and salty glaze caramelizes into a restaurant-worthy crust.
- Versatile: Perfect for grain bowls, salads, wraps, or with roasted veggies.
- Meal prep friendly: Stays moist and flaky for days in the fridge.
Ingredients & Tools
- 4 (6-ounce / 170 g) skin-on salmon fillets, about 1-inch thick
- 2 tablespoons olive oil
- 3 tablespoons pure maple syrup
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 2 cloves garlic, minced
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- Salt, to taste
- 1 tablespoon fresh chopped parsley or chives (for garnish, optional)
Tools: A rimmed baking sheet, parchment paper or aluminum foil, a small bowl, and a pastry brush (optional but helpful).
Notes: Using skin-on fillets keeps the bottom moist. Don’t skip the fresh lemon juice—it brightens the flavors.
Nutrition (per serving)
| Calories: | 320 kcal |
| Protein: | 35 g |
| Fat: | 16 g |
| Carbs: | 8 g |
| Fiber: | 0 g |
Serves: 4 | Prep Time: 10 minutes | Cook Time: 12-15 minutes | Total Time: 25 minutes
Before You Start: Tips & Ingredient Notes
- What’s the deal with the salmon skin? Leave it on! Even if you don’t plan on eating it, it creates a barrier between the hot pan and the delicate flesh, preventing it from overcooking and sticking. You can easily remove it after cooking.
- Can I use a different sweetener? Absolutely. Honey works beautifully as a 1:1 substitute for the maple syrup. Just avoid sugar-free syrups, as they won’t caramelize properly in the oven.
- Is the salmon thickness important? It really is. Try to find fillets that are uniformly about 1-inch thick. This ensures they all cook at the same rate, so you don’t end up with one piece perfectly done and another overcooked.
- Why pat the salmon dry? This is a small step with a huge impact. A dry surface allows the oil and glaze to adhere better and promotes that beautiful, crispy sear on the top instead of a steamed texture.
How to Make Sunday Meal Prep Salmon
Step 1: Start by preheating your oven to 400°F (200°C). This high heat is crucial for getting a nicely caramelized exterior without drying out the inside. While it heats up, line a rimmed baking sheet with parchment paper—this makes cleanup an absolute dream and prevents any sticky glaze from fusing to your pan.
Step 2: Pat the salmon fillets completely dry with paper towels. I know it seems fussy, but this is the secret to a good crust. Place them skin-side down on the prepared baking sheet. Drizzle the olive oil evenly over the top of each fillet and use your fingers or a brush to coat them lightly. Season generously with a pinch of salt and the black pepper.
Step 3: In your small bowl, whisk together the maple syrup, soy sauce, minced garlic, and smoked paprika. You’ll notice the mixture is thin and fragrant. Now, here’s the trick: only use about two-thirds of this glaze now. Reserve the rest for brushing on halfway through cooking. This double-glazing method builds layers of flavor and prevents burning.
Step 4: Using a spoon or a pastry brush, apply the first layer of the maple-soy glaze to the top and sides of each salmon fillet, making sure to get an even coat. Try to avoid too much pooling on the baking sheet. The fillets should look glossy and inviting.
Step 5: Carefully place the baking sheet in the preheated oven. Roast for 6-7 minutes. You’ll hear a gentle sizzle. After this time, the glaze will have started to set. Pull the tray out (close the oven door to retain heat!) and carefully brush the reserved glaze onto each fillet. This second layer is what creates that deep, sticky, restaurant-quality finish.
Step 6: Return the baking sheet to the oven and continue roasting for another 6-8 minutes. The total cook time will be 12-15 minutes. The salmon is done when it flakes easily with a fork at its thickest part and the top is a beautiful, dark, caramelized brown. The internal temperature should read 125-130°F (52-54°C) for medium, which is perfect for meal prep as it will carryover cook a bit.
Step 7: Remove the salmon from the oven and immediately drizzle with the fresh lemon juice. Let it rest on the baking sheet for about 5 minutes. This resting period allows the juices to redistribute throughout the fish, ensuring every single bite is moist. Garnish with fresh parsley or chives if you’re feeling fancy.
Storage & Freshness Guide
- Fridge: Store in an airtight container for 3–4 days.
- Freezer: Not recommended after cooking; texture becomes watery.
- Reviving: Reheat gently in a 275°F oven for 10–15 minutes.
Serving Suggestions
Complementary Dishes
- Lemon-Herb Quinoa — The fluffy, citrusy grains are a fantastic base that soaks up any extra glaze from the salmon, making for a complete and satisfying meal.
- Roasted Asparagus or Broccoli — The slight char and earthy flavor of roasted veggies are a classic, textural pairing that never gets old.
- A Simple Arugula Salad — The peppery bite of arugula with a light lemon vinaigrette provides a fresh, crisp contrast to the rich, savory salmon.
Drinks
- A Crisp Sauvignon Blanc — The wine’s bright acidity and citrus notes beautifully complement the sweet and salty glaze on the fish.
- Sparkling Water with Lemon — Sometimes the simplest option is the best; the bubbles and citrus cleanse the palate between each flavorful bite.
- Iced Green Tea — Its slight bitterness and grassy notes provide a refreshing, non-alcoholic counterpoint to the salmon’s richness.
Something Sweet
- Lemon Sorbet — This is a palate-cleansing dream dessert that continues the citrus theme from the main course in a light, refreshing way.
- Dark Chocolate-Covered Almonds — A few of these offer a satisfying, slightly bitter crunch that feels like a treat without being too heavy.
- Fresh Berry Salad with Mint — Sweet, juicy berries with a hint of fresh mint feel like a healthy, vibrant way to end your meal.
Top Mistakes to Avoid
- Mistake: Overcrowding the pan. If the fillets are too close together, they’ll steam instead of roast. Give them at least an inch of space so the hot air can circulate and create that perfect crust.
- Mistake: Using all the glaze at once. I’ve messed this up before too… applying the entire amount of sugary glaze at the start will almost certainly lead to burning before the salmon is cooked through. The two-stage glazing
Sunday Meal Prep Salmon
Make your week easier with this Sunday Meal Prep Salmon recipe. Tender, flaky, and perfectly glazed, it's ready in 25 minutes. Get the simple recipe now!
Ingredients
For the Ingredients
-
4 skin-on salmon fillets (6-ounce / 170 g, about 1-inch thick)
-
2 tablespoons olive oil
-
3 tablespoons pure maple syrup
-
2 tablespoons soy sauce (or tamari for gluten-free)
-
2 cloves garlic (minced)
-
1 tablespoon fresh lemon juice
-
1/2 teaspoon smoked paprika
-
1/4 teaspoon black pepper
-
Salt (to taste)
-
1 tablespoon fresh chopped parsley or chives (for garnish, optional)
Instructions
-
Start by preheating your oven to 400°F (200°C). This high heat is crucial for getting a nicely caramelized exterior without drying out the inside. While it heats up, line a rimmed baking sheet with parchment paper—this makes cleanup an absolute dream and prevents any sticky glaze from fusing to your pan.01
-
Pat the salmon fillets completely dry with paper towels. I know it seems fussy, but this is the secret to a good crust. Place them skin-side down on the prepared baking sheet. Drizzle the olive oil evenly over the top of each fillet and use your fingers or a brush to coat them lightly. Season generously with a pinch of salt and the black pepper.02
-
In your small bowl, whisk together the maple syrup, soy sauce, minced garlic, and smoked paprika. You’ll notice the mixture is thin and fragrant. Now, here’s the trick: only use about two-thirds of this glaze now. Reserve the rest for brushing on halfway through cooking. This double-glazing method builds layers of flavor and prevents burning.03
-
Using a spoon or a pastry brush, apply the first layer of the maple-soy glaze to the top and sides of each salmon fillet, making sure to get an even coat. Try to avoid too much pooling on the baking sheet. The fillets should look glossy and inviting.04
-
Carefully place the baking sheet in the preheated oven. Roast for 6-7 minutes. You’ll hear a gentle sizzle. After this time, the glaze will have started to set. Pull the tray out (close the oven door to retain heat!) and carefully brush the reserved glaze onto each fillet. This second layer is what creates that deep, sticky, restaurant-quality finish.05
-
Return the baking sheet to the oven and continue roasting for another 6-8 minutes. The total cook time will be 12-15 minutes. The salmon is done when it flakes easily with a fork at its thickest part and the top is a beautiful, dark, caramelized brown. The internal temperature should read 125-130°F (52-54°C) for medium, which is perfect for meal prep as it will carryover cook a bit.06
-
Remove the salmon from the oven and immediately drizzle with the fresh lemon juice. Let it rest on the baking sheet for about 5 minutes. This resting period allows the juices to redistribute throughout the fish, ensuring every single bite is moist. Garnish with fresh parsley or chives if you’re feeling fancy.07
