User:Michael/Meal Plans/Salmon Week

Meal 1

Crispy Garlic Parmesan Salmon

Prep Time	Cook Time	Total Time	Servings
10 mins	15 mins	25 mins	8

Ingredients

• 2 pounds (1 kg) side wild salmon fillet (about 2 kg | 4 pounds)
• ⅔ cup plain breadcrumbs
• ⅔ cup grated parmesan cheese
• ¼ cup finely chopped parsley
• 4 cloves garlic , minced
• ⅓ cup melted butter
• Salt and pepper
• Lemon wedges , to serve

Instructions

1. Position a rack in the middle of the oven. Preheat oven to 400°F | 200°C. Line a baking tray / sheet with a large piece of foil. Place the salmon fillet, skin side down, on the baking sheet; set aside.
2. Mix together the breadcrumbs, parmesan cheese, parsley and garlic in a small bowl. Pour in the melted butter; season with 3/4 teaspoon salt and 1/3 teaspoon pepper (or to taste). Using your hands (it's easier than using a wooden spoon), mix the ingredients together until the breadcrumbs absorb the butter (about 40 seconds).
3. Pour the mixture over the salmon, pressing it into the top until the fillet is completely covered. Lightly spray salmon with cooking oil spray for a golden crumb.
4. Bake uncovered for 12-15 minutes (depending on the thickness of your fillet), until the crust is golden and the salmon is cooked and flakes easily with fork.
5. Serve with lemon wedges and a squeeze of lemon (optional). Team with a salad, steamed vegetables, rice or mashed potatoes.

Link to recipe

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Meal 2

Cajun Parmesan Salmon

Prep	Cook	Total	Makes
5 Min	30 Min	35 Min	4 Fillets

Ingredients

• 1 tbsp. extra-virgin olive oil
• 4 (4-oz.) fillets salmon (preferably wild)
• 2 tsp. Cajun seasoning, diived
• Freshly ground black pepper
• 2 tbsp. butter
• 3 cloves garlic, minced
• 1/3 c. low-sodium chicken or vegetable broth
• Juice of 1 lemon
• 1 tbsp. honey
• 1 tbsp. freshly chopped parsley, plus more for garnish
• 2 tbsp. freshly grated Parmesan
• Lemon slices, for serving

Directions

1. In a large skillet over medium-high heat, heat oil. Season salmon with 1 teaspoon Cajun seasoning and pepper, then add to the skillet skin-side up. Cook salmon until deeply golden, about 6 minutes, then flip and cook 2 minutes more. Transfer to a plate.
2. Add butter and garlic to skillet. When butter has melted, stir in broth, lemon juice, honey, remaining teaspoon Cajun seasoning, parsley, and Parmesan. Bring mixture to a simmer.
3. Reduce heat to medium and add salmon back to skillet. Simmer until sauce has reduced and salmon is cooked through, 3 to 4 minutes more.
4. Add lemon slices to skillet and serve.

Link to recipe

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Meal 3

Honey Garlic Glazed Salmon

Servings	Total Time
4	20 Min

INGREDIENTS

• 1/3 c. honey
• 1/4 c. soy sauce
• 2 tbsp. lemon juice
• 1 tsp. red pepper flakes
• 3 tbsp. extra-virgin olive oil, divided
• 4 6-oz. salmon fillets, patted dry with a paper towel
• Kosher salt
• Freshly ground black pepper
• 3 cloves garlic, minced
• 1 lemon, sliced into rounds
• Freshly chopped parsley, for garnish

DIRECTIONS

1. In a medium bowl, whisk together honey, soy sauce, lemon juice and red pepper flakes.
2. In a large skillet over medium-high heat, heat two tablespoons oil. When oil is hot but not smoking, add salmon skin-side up and season with salt and pepper. Cook salmon until deeply golden, about 6 minutes, then flip over and add remaining tablespoon of oil.
3. Add garlic to the skillet and cook until fragrant, 1 minute. Add the honey mixture and sliced lemons and cook until sauce is reduced by about 1/3. Baste salmon with the sauce.
4. Garnish with sliced lemon and parsley to serve.

Link to recipe

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Meal 4

Grilled Salmon With Avocado Salsa

Prep	Cook	Total	Serves
10 Min + 30 Min Marinade	5 Min	15 + 30 Marinade	4

Ingredients

SALMON

• 1 tablespoon olive oil
• 1 teaspoon salt
• 1 teaspoon pepper
• 1 teaspoon paprika
• 4 salmon fillets

AVOCADO SALSA

• 2 avocados
• ¼ red onion
• 1 lime, juiced
• 1 tablespoon olive oil
• 1 ½ teaspoons salt

OPTIONAL

• cilantro, chopped for garnish

Preparation

1. In a large bowl, mix oil, salt, pepper, and paprika. Coat the salmon fillets with the marinade and refrigerate for 30 minutes.
2. Grill the salmon on an 11 inch (28 cm) griddle pan on high heat for two minutes on each side.
3. In a separate bowl, lightly toss avocados, ¼ red onion, the juice from one lime, 1 tablespoon olive oil, and salt to taste.
4. Spoon avocado salsa on top of the cooked salmon. Top with finely cut cilantro.
5. Enjoy!

Linked in recipe

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Meal 5

Bang Bang Salmon Bites

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Prep	Cook	Total	Serves
7 Min	8 Min	15 Min	2

Ingredients

• salmon (a thick fresh piece)
• your favorite spicy seasoning (enough to cover)
• olive oil (a good drizzle)
• mayo (equal parts)
• sriracha (equal parts)
• sweet chili sauce (equal parts)
• rice vinegar (a splash)
• chives (for topping)
• red pepper fakes (optional for topping)

Instructions

1. Take off the skin and cut the salmon into bite sized chunks.
2. Add to a bowl and season with olive oil and your choice of seasoning. Mix well.
3. Add to a baking sheet lined with tin foil and broil for 8 minutes.
4. Meanwhile make the bang bang sauce by combining equal parts mayo, sriracha, sweet chili sauce, and a small splash of rice vinegar. Mix well.
5. Remove salmon and top with the sauce and chives. Enjoy!

Link to recipe

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Meal 6

Firecracker Grilled Salmon

Ingredients

• 2 tablespoons balsamic vinegar
• 2 tablespoons reduced-sodium soy sauce
• 1 green onion, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon maple syrup
• 2 garlic cloves, minced
• 1 teaspoon ground ginger
• 1 teaspoon crushed red pepper flakes
• 1/2 teaspoon sesame oil
• 1/4 teaspoon salt
• 4 salmon fillets (6 ounces each)

Directions

1. In a small bowl, combine the first 10 ingredients. Pour 1/4 cup marinade into a large resealable plastic bag. Add the salmon; seal bag and turn to coat. Refrigerate for up to 30 minutes. Cover and refrigerate remaining marinade.
2. Drain salmon, discarding marinade in bag. Place salmon skin side down on a greased grill rack. Grill, covered, over high heat or broil 3-4 in. from the heat for 5-10 minutes or until fish flakes easily with a fork, basting occasionally with remaining marinade.

Link to recipe