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This post is all about Lunch Meal Prep.
This Salmon Niçoise Salad is a nutritious and filling meal prep option packed with over 30 grams of protein per serving. It combines fresh vegetables, tender salmon and hard-boiled eggs for a balanced meal that is perfect for lunch or dinner.
The recipe is easy to prepare and can be stored in the refrigerator for several days making it a convenient choice for busy weeks. Customize it with your favorite vegetables or dressings to suit your taste. This recipe is great and an easy and quick Lunch Meal Prep Idea.
Overview of Salmon Niçoise Salad
The Salmon Niçoise Salad is a delightful combination of flavors and textures, making it an ideal meal prep option. This dish is not only visually appealing but also packed with nutrients, providing a balanced meal that is perfect for lunch or dinner.
Featuring a perfectly seared salmon fillet, this salad is accompanied by a colorful array of ingredients, including fresh greens, vibrant green beans, and juicy cherry tomatoes. Each component contributes to a satisfying and wholesome meal that can be enjoyed throughout the week.
Ingredients That Shine
One of the standout features of this salad is its variety of ingredients. The base consists of mixed salad greens, which provide a crisp and refreshing foundation. Bright green beans add a crunch, while halved cherry tomatoes bring a burst of sweetness.
Black olives introduce a briny flavor that complements the richness of the salmon, and the quartered hard-boiled eggs add creaminess and protein. This combination not only enhances the taste but also ensures a colorful presentation in your meal prep container.
Preparation Steps
Preparing the Salmon Niçoise Salad is straightforward and efficient. Start by rinsing and trimming the green beans, halving the cherry tomatoes, and quartering the hard-boiled eggs. These steps set the stage for a beautifully arranged salad.
Next, season the salmon fillets with salt and pepper before searing them in a skillet. This process locks in flavor and creates a delicious crust. Blanching the green beans in boiling water ensures they remain tender-crisp, adding to the overall texture of the dish.
Creating the Vinaigrette
A light vinaigrette ties all the elements of the salad together. Whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper for a simple yet flavorful dressing. This vinaigrette adds a refreshing tang that enhances the natural flavors of the ingredients.
For those who prefer to keep the dressing separate, storing it in a small container allows for easy assembly and maintains the freshness of the salad until serving.
Assembly and Storage
Assembling the salad in meal prep containers is a breeze. Begin with a layer of mixed greens, followed by the green beans, cherry tomatoes, olives, and the star of the dish—the seared salmon. Top each container with a quarter of a hard-boiled egg for a finishing touch.
These containers can be stored in the refrigerator for several days, making them a convenient choice for busy weeks. The vibrant colors and fresh ingredients will keep you motivated to enjoy healthy meals throughout the week.
Nutrition and Benefits
This Salmon Niçoise Salad is not only delicious but also nutritious. Each serving contains over 30 grams of protein, making it a filling option that supports a balanced diet. With healthy fats from the salmon and olive oil, along with fiber from the vegetables, this salad is a wholesome choice.
At approximately 450 calories per serving, it fits well into a variety of meal plans, whether for weight management or simply maintaining a healthy lifestyle. Enjoy this salad as a satisfying meal that nourishes both body and mind.
Healthy Salmon Niçoise Salad Recipe
This meal prep features seared salmon fillets served over a bed of mixed greens, accompanied by green beans, cherry tomatoes, olives, and hard-boiled eggs. The dish is drizzled with a light vinaigrette, offering a refreshing and satisfying meal that serves 4.
Ingredients
- 4 salmon fillets (about 6 oz each)
- 8 cups mixed salad greens
- 2 cups green beans, trimmed
- 1 cup cherry tomatoes, halved
- 1/2 cup black olives, pitted and sliced
- 4 hard-boiled eggs, peeled and quartered
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- Fresh herbs for garnish (optional)
Instructions
- Prepare the Ingredients: Rinse and trim the green beans, halve the cherry tomatoes, and quarter the hard-boiled eggs.
- Cook the Salmon: Season the salmon fillets with salt and pepper. In a skillet over medium heat, add a little olive oil and sear the salmon for about 4-5 minutes on each side, or until cooked through.
- Blanch the Green Beans: In a pot of boiling water, cook the green beans for 3-4 minutes until tender-crisp. Drain and immediately transfer to an ice bath to stop the cooking process.
- Make the Vinaigrette: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.
- Assemble the Salad: In meal prep containers, layer the mixed greens, followed by the green beans, cherry tomatoes, olives, and salmon. Top each container with a quarter of a hard-boiled egg.
- Drizzle with Vinaigrette: Just before serving, drizzle the vinaigrette over the salad or keep it separate to maintain freshness.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4 servings
- Calories: 450kcal
- Fat: 30g
- Protein: 35g
- Carbohydrates: 15g
