Need ideas for a meal Prep? Try salmon with vegetables By: Carla Trochez

Mango salsa

1 tsp Olive oil
1/4 c jalapeno, diced
1 medium onion, diced
3 Mangos, diced
5 Roma tomatoes, deseeded and diced

Cook onions and tomatoes on stovetop on medium-high heat until onions are slightly translucent and tomatoes are softened. Add mangoes and jalapeño; cook until softened and well incorporated into sauce.

Brown rice and corn medley
1 cup brown rice
1 tsp olive oil
3 cups of corn
1 Tbsp of Premade mix of dry spices
1/4 tsp Garlic powder
1/4 tsp Onion powder
1/8 tsp Salt
1 Tbsp Cilantro
1 Lime, zested
1 Lime, juiced

Make standard brown rice in a rice cooker or a pot. In the meantime, cook corn in a saucepan with olive oil and spices on medium heat until golden brown. When cooked, mix rice and corn in a bowl.

Cauliflower, broccoli, carrots medley
1 frozen bag mix
1 Tbsp of Pre-made dry spice mix
1/8 tsp salt
1/4 tsp of pepper
1 lemon, zested
1 lemon, juiced

Preheat the oven to 350 F. Place vegetables on a baking tray lined with parchment paper. Add seasoning to the vegetables and gently toss them until well incorporated. Place vegetables in the oven for 10-15 minutes or until the cauliflower is golden brown or until the broccoli is bright green.

3-4 filets fresh or frozen (thawed)
1.5 Tbsp of Lemon pepper seasoning mix
2 Tbsp Olive oil

Preheat the oven to 350 F. Place parchment paper on a baking sheet. Add salmon filets and coat with seasoning. Drizzle with olive oil. Bake for about 20 minutes or until salmon reaches safe internal temperature 145 F.

When plating, add about 1/2 c of brown rice and corn medley to plate. 1/2 to 3/4 c of broccoli, cauliflower, and carrots. Serve one salmon filet with 2 Tbsp of salsa. If desired, sprinkle parmesan cheese over brown rice and corn, or add a couple of tablespoons of guacamole to the dish.

Published by texasdieteticstudents

State-wide organization for dietetics students across Texas! We are a branch of the Texas Academy of Nutrition & Dietetics! Join us in our journey to health and wellness!

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