Regular Foods · Bulk Protein Prep · by Caspian
Tidewatcher's Six-Port Salmon
Baked Salmon Meal-Prep Portions
Six small fillets create ready portions without asking reheated fish to survive a second ordeal. Regular Foods / after recovery only; use fish, citrus, and flaky textures when cleared. Use it three ways: flake into a lemon-dill yogurt salad, pair with whipped ricotta, or serve beside very tender zucchini.
- Total time
- 30 min
- Yield
- 6 meal-prep servings
- Serving
- 1 small 4-ounce fillet
- Texture
- Moist, flaky portions
Ingredients
- 6 skinless salmon fillets, 4 ounces each
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried dill
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper, optional
Directions
- 1
Heat the oven to 400°F / 204°C. Line a rimmed sheet pan with parchment and arrange the salmon with space between portions.
- 2
Brush with olive oil and lemon juice; sprinkle with dill, garlic powder, and optional pepper.
- 3
Bake for 10 to 14 minutes, checking the thickest portion with a food thermometer. Remove when every fillet reaches 145°F / 63°C.
- 4
Cool briefly and place each fillet in its own shallow covered container. Refrigerate or freeze within 2 hours.
- 5
Refrigerate for up to 3 days for best quality. Freeze tightly covered portions for 2 to 3 months and thaw in the refrigerator. To reheat, add 1 tablespoon water or broth, cover, and warm gently to 165°F / 74°C; flake and check the texture before eating.
PER SERVING
Nutrition
- Protein
- 25g
- Calories
- 230
- Carbs
- 1g
- Fat
- 14g
- Fiber
- 0g
- Sugar
- 0g
- Sodium
- 85mg
Estimated from six 4-ounce Atlantic salmon portions, olive oil, lemon, and dry herbs. Salmon variety and portion weight change calories and fat; added seasoning blends can raise sodium.
Source: Original Guild batch-prep formula. Food temperatures, shallow-container cooling, refrigerated storage, and reheating follow USDA Food Safety and Inspection Service guidance.
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