Meal Prep: Seared Salmon with Creamy Cajun Sauce and Garlic Green Beans

Tonight, I did a super simple, low carb, 2 day meal prep today for my hubby that you can use of dinner or lunch. 525 calorie per serving. For this prep, I used…

• One 13 oz piece of fresh salmon cut into two fillets
• 1 pound of green beans
• Soul Fit Grill Seasoning, Creole Kick Flavor (low sodium, no MSG, no GMO, no sugar)
• Smart Balance Light Mayo
• Minced garlic
• Salt and pepper
• Lemon juice
• Olive oil
• Large skillet

Let’s get cooking!

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

Serves: 2 servings

Ingredients

• 2 fresh 6.5 oz salmon filets
• 2 tablespoons of extra virgin olive oil
• sprinkle of salt
• sprinkle of pepper
• 2 tbsp light mayonnaise
• 1 teaspoon of Soul Fit Grill Creole Kick Seasoning
• 1 teaspoon of lemon juice

Instructions

1. Heat skillet on high with 2 tablespoons of olive oil until the oil is hot.
2. Add the 2 pieces of salmon, skin side down and reduce the heat to medium low. Sprinkle with salt and pepper to taste.
3. Let the fish cook for 6-7 minutes on that side to cook 75% thru and brown the skin.
4. Turn over on the other side and cook for 3 more minutes.
5. Remove and check to make sure the fish is cooked to your liking. If not, cook until the fish is done to your liking.
6. Sauce: Thoroughly fix up the light mayo, seasoning and lemon juice in a small bowl. Refrigerate until ready to be plated or eaten. – The sauce has approx 5 grams of fat, 4.2 grams of carbs and 60 calories per tablespoon.

Nutrition Information

Serving size: 6.5 oz Calories: 435 Fat: 28 Carbohydrates: 4.2 Protein: 44

Garlic Green Beans: Putting the green beans together is super simple.  Heat up 1 tablespoon of olive oil on a medium high heat.  Add 2 tablespoons of minced garlic and cook for about 30 seconds. Add 1 pound of green beans and toss in the oil and garlic.  Sprinkle with salt and pepper.  Turn down to medium heat and cover for 2 minutes.  Uncover and stir/toss.  Cover and cook for 2 more minutes. Uncover and stir/toss. Cover and cook for 3 more minutes or until tender but not soft. 6oz Serving: Approx 90 calories, 13.3 grams of carbs, 2.6 grams of sugar, 5.4 grams of fiber and 5 grams of fat.

Tips:

• You can also change the portions to do 4 meals (For example: four 4oz pieces, 1.5 pounds of green beans and 3 tbsp of light mayo instead of 2).  The nutrition details per serving will be different, of course.
• In most cases, you can store this meal for up to 3 days in the fridge as long as the fish is fresh when you buy it.
• Keep in mind: Don’t over cook the veggies or over cook the fish.  You’ll be re-heating this meal and you don’t want them to get too soft or over done.  I would suggest that you remove the veggies heat them up separately to get the correct heat for each.  That way, you don’t overcook the veggies. I took out the salmon and heated it in the microwave for 1 min.  Then I removed the veggies and heated them up with the salmon for 45 minutes.  Then I added a spoonful of the sauce on top of the salmon.
• Reduce Calories: Save 60 calories per serving by taking out the sauce and just using seasoning directly on the fish. You can also use a smaller piece of salmon.  I’d suggest a 4 oz filet.  This meal prep is for my hubby so I used a larger piece of fish for more protein.

I realized that I only had 3 section containers on hand so I had to chop the green beans in half to get them to fit.  1 pounds makes about 2 full 6oz servings of beans and one 4 oz portion.  Spoon a tablespoon of the sauce over the salmon before heating to help the flavor cook in.

Shout out to Chaz of Soul Fit Grill for sending us the awesome Creole seasoning.

Enjoy!