Creamy Tuscan Salmon with Rice

Experience the vibrant and rich flavors of Italy with this High Protein Creamy Tuscan Salmon Meal Prep recipe. Specially crafted for those committed to a high-protein diet, this dish features succulent salmon fillets in a decadent sauce made creamy with soft cream cheese. Paired with fluffy basmati or long-grain rice, it’s perfect for meal prep enthusiasts aiming to build muscle without sacrificing flavor.

Ingredients

Salmon & Seasoning:
🐟 5 Salmon Fillets 250g each
🫒 1 Tbsp Olive Oil
🧂 1 tsp Onion Powder
🧄 1 tsp Garlic Powder
🌶️ 1 tsp Sweet Paprika
🧂 A pinch of Salt
🌿 Approximately 20 cracks of Black Pepper

Tuscan Sauce:
🫒 1 Tbsp Olive Oil
🧅 1 Brown Yellow Onion, diced
🧄 6 Garlic Cloves, minced
🍅 1 Tbsp Tomato Paste
☀️ 100g Sun-dried Tomatoes, chopped
🌶️ 1/2 tsp Sweet Paprika
🥕 1 Cup Vegetable Stock
🧀 350g Soft Cream Cheese
🧀 60g Parmesan Cheese, freshly grated
🌿 10g Basil, chopped
🥬 120g Baby Spinach
🧂 A pinch of Salt
🌿 Approximately 10 cracks of Black Pepper

Long Grain Rice:
🍚 1 1/2 Cups Basmati or Long Grain Rice, washed
💧 2 3/4 Cups Cold Water
🧂 A pinch of Salt

Instructions

1- Prepare Ingredients:

Dice the onion and mince the garlic cloves, setting them aside for the sauce.

2- Season Salmon:

In a MAKO cutting board bowl, add olive oil, onion powder, garlic powder, sweet paprika, salt, and pepper to the salmon fillets. Coat evenly.

3- Cook Rice:

In a stainless steel saucepan, add washed rice, water, and salt. Bring to a boil, cover and simmer for 12 minutes. Let sit covered off heat, then fluff.

4- Sear Salmon:

In a high-rimmed stainless steel pan, heat olive oil. Sear each salmon fillet until golden browning each side. Remove and set aside.

5- Prepare Sauce:

Sauté onions in the same pan until translucent. Add garlic, tomato paste, sun-dried tomatoes, and paprika. Cook for 2 minutes.

6- Develop Sauce:

Deglaze the pan with vegetable stock, scraping the browned bits. Once reduced, incorporate cream cheese to form a smooth sauce.

7- Add Greens:

Stir in spinach and basil until wilted. Add Parmesan and stir until the cheese melts into the sauce.

8- Finish Up:

Return salmon to the pan, spoon sauce over, warming through before removing from heat.

9- Portion Out:

Divide rice and salmon amongst Luvele meal prep containers. Cover with sauce, garnish if desired, then seal for storage.

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 5 individual portions
Calories: 893 cal
Fat: 47g
Carbohydrates: 65g
Protein: 52g
Equipment: MAKO cutting board, Chef Jack Ovens series knives by The Cooking Guild, Microplane grater, stainless steel saucepan, non-stick high-rimmed pan, portable gas burner (brand unspecified), Luvele meal prep containers, spice mill (unspecified), measuring cups/spoons, metal tongs, spatula, ladle

Cooking Tips

Garlic Flavoring: Use a microplane for garlic, ensuring a pungent flavor infusion.
Salmon: Handle gently post-searing to prevent breakage.
Fluffy Rice: Let rice rest after cooking for perfectly separated grains.
Sauce Richness: Adjust the thickness of the sauce by adding or reducing stock.

#mealprep #highprotein #salmon #italian #healthydiet

YouTube channel - Chef Jack Ovens: https://www.youtube.com/@ChefJackOvens

#chefjackovens

High Protein Creamy Tuscan Salmon Meal Prep