Tuscan Salmon with Grilled Veggies

Tuscan Salmon with Grilled Veggies

Calories: 530

Protein: 38 g

Prep: 10 min  |  Cook: 20 min

Serves: 1

Ingredients

For the Salmon

  • Salmon fillet (skinless): 150 g / 5.3 oz (~1 small fillet)

  • Olive oil: 5 g / 1 tsp

  • Garlic powder: ½ tsp

  • Smoked paprika: ¼ tsp

  • Salt & black pepper: to taste

For the Creamy Sauce

  • Garlic (minced): 2 cloves (~6 g)

  • Light cream cheese: 25 g / 0.9 oz / ~1½ Tbsp

  • Unsweetened almond milk (or low-fat milk): 60 ml / ¼ cup

  • Sundried tomatoes (chopped): 20 g / 0.7 oz / ~2 Tbsp

  • Spinach: 40 g / 1.4 oz / ~1½ cups loosely packed

  • Parmesan (grated): 10 g / 0.35 oz / 1 Tbsp

  • Lemon juice: 5 ml / 1 tsp

For the Roasted Veggies

  • Zucchini, bell pepper, and broccoli (or similar): 150 g / 5.3 oz / ~1½ cups

  • Olive oil: 5 g / 1 tsp

  • Salt, pepper, and Italian herbs: to taste

Directions

  1. Roast the veggies: Preheat oven to 400°F / 200°C. Toss veggies with oil, salt, pepper, and herbs. Roast on a parchment-lined sheet for 18–20 min.

  2. Cook the salmon: Heat 1 tsp olive oil in a skillet over medium. Season salmon with garlic powder, paprika, salt, and pepper. Sear 3–4 min per side until golden and 135–140°F / 57–60°C internal temp. Remove; set aside.

  3. Make the sauce: In the same pan, sauté garlic and sundried tomatoes 30–60 sec. Stir in cream cheese and milk; whisk smooth. Add Parmesan, lemon juice, and spinach; simmer 1–2 min until wilted and slightly thickened.

  4. Combine: Return salmon to the pan; spoon sauce over and simmer 1–2 min to absorb flavor.

  5. Serve: Plate with roasted veggies and drizzle extra sauce over top.

Meal Prep Instructions

  • Batch for 3 servings: Salmon 450 g; olive oil 15 g; garlic 6 cloves; light cream cheese 75 g; almond milk 180 ml; sundried tomatoes 60 g; spinach 120 g; Parmesan 30 g; lemon juice 15 ml; mixed veggies 450 g.

  • How to prep: Cook salmon and sauce together; portion into airtight containers. Roast veggies separately and add on the side. Keeps 3–4 days.

  • Reheat: Microwave 1½–2 min or warm salmon in a skillet with a splash of water or milk to loosen the sauce.

Coach’s Tip

Finish with a fresh squeeze of lemon right before serving — it brightens the creamy sauce and makes the salmon taste freshly cooked.

🌱 Vegetarian Option — Tuscan Mushroom & White Bean Medley

Swap salmon for 100 g (3.5 oz) mixed mushrooms + 75 g (2.6 oz) white beans. Sauté mushrooms in olive oil and garlic until golden, then add beans and simmer 2–3 min in the Tuscan sauce to soak up flavor.

Adjusted macros: ~515 kcal | ~26 g protein

DinnerTameika Gentles