Easy Meal Prep Recipe: Honey Lime Baked Salmon and Bok Choy

 
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Sundays are officially dubbed meal prep days, and I’ve become such an old lady that it’s penned into my to-do list. Well not necessarily an old lady, but a responsible adult who doesn’t have the time or money to cook everyday or buy lunch when I am at school.

This week I’m sharing a recipe that I love: baked salmon. Salmon is one of the easiest and quickest things to cook, and as a student who needs all the brain food, salmon delivers a substantial amount of omega-3 fatty acids. There are two crucial types of fatty acids that you can get from consuming fish, and that includes eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Our bodies don’t efficiently produce these fatty acids, and so it’s important to get your servings from marine sources, whether in the form of eating fish, or through fish oil supplements. The omega-3 fatty acids have very important associations with fetal development, cardiovascular functions, reducing inflammation in the body, and some studies have reported that it may be correlated with a reduced risk of Alzheimer’s Disease.

There is nothing fishy about the importance of omega-3 fatty acids, and so I try to get adequate amounts in my diet. Today I’m sharing one of my favorite salmon recipes that I love to cook and how I incorporate that into my diet by preparing it with some rice and steamed bok choy.

Serving of 5

HONEY LIME BAKED SALMON 

  • 1 large wild caught salmon filet (preferred over farmed-raised)

  • salt and black pepper to taste

  • 4 tablespoon of melted (vegan) butter

  • 4 tablespoon of honey

  • juice of 2 large lime or lemons

  • 4 cloves of garlic

  • 1 tablespoon of dried thyme

Directions: Preheat oven to 350 degrees. In a large baking pan, line and grease with a sheet of foil. Place salmon in the foil and season with salt and pepper. In a small bowl, mix together lemon juice, butter, honey, garlic and thyme seasoning. Fold the sides of the foil up and pour mixture over salmon. Rub the salmon with the mixture so that it is evenly coated and seasoned. Bake for 20 minutes. Switch the oven to broil and broil for 2 minutes.

 
 
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STEAMED BOK CHOY

  • 6 pieces of baby bok choy

  • 4 cloves of garlic

  • 1 tablespoon olive oil

  • salt to taste

Directions:  Wash bok choy thoroughly and chop into large pieces. Heat oil in sauce pan over medium heat and add chopped garlic; sauté until fragrant. Add in bok choy, season with salt and and steam for 5 minutes.

 

WHITE RICE

  • 1.5 cup of Sona Mansoori rice (or your preferred type)

Directions: Bring 3 cups of water to a boil. Wash rice under running cold water until rice water is clear. Add rice to boiling water on stove. After 10 minutes, turn stove slightly down and cook rice on low until soft.

Fish, to taste right, must swim three times -in water, in butter, and in wine.
— Polish Proverb

I hope you all enjoy this week’s meal prep recipe, featuring one of my favorite salmon dish. And as always, you can tweak it and bake it however you like.

Rukia HenryComment