Low-Sodium Lemon Dill Salmon
Baked salmon with a bright lemon-dill crust, roasted asparagus, and brown rice. Heart-healthy omega-3s with only 220mg sodium per serving.
PROTEIN 38g
CALORIES 460
P:E RATIO 0.8
TIME 28m
YIELD 4
P:E 0.8
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 salmon fillets (6 oz each) 38G PROTEIN
2 cups cooked brown rice CARB BASE
1 bunch asparagus, trimmed HIGH FIBER
2 lemons (1 sliced, 1 juiced) FLAVOR
3 tbsp olive oil FLAVOR
2 tbsp fresh dill, chopped FLAVOR
2 cloves garlic, minced FLAVOR
1 tsp black pepper FLAVOR
1 tsp onion powder FLAVOR
MEAL PREP LOGISTICS
- Storage: Store for up to 3 days. Salmon texture is best within 2 days.
- Batching: Salmon is naturally low in sodium and high in potassium — ideal for blood pressure management.
- Reheat: Microwave at 70% power for 90 seconds. Squeeze fresh lemon before eating.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 400°F. Line a sheet pan with parchment.
02
HIGH HEAT SEAR
Place salmon fillets on the pan. Arrange asparagus around them.
03
THE MACRO PREP
Mix olive oil, lemon juice, dill, garlic, pepper, and onion powder. Drizzle over salmon and asparagus.
04
THE ASSEMBLY
Top each salmon fillet with lemon slices.
05
STEP 5
Bake 15-18 minutes until salmon flakes easily (145°F internal).
06
STEP 6
Divide brown rice, salmon, and asparagus into 4 containers.
PRIMARY CATEGORY
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5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 4 salmon fillets (6 oz each)
- 2 cups cooked brown rice
- 1 bunch asparagus, trimmed
- 2 lemons (1 sliced, 1 juiced)
- 3 tbsp olive oil
- 2 tbsp fresh dill, chopped
- 2 cloves garlic, minced
- 1 tsp black pepper
- 1 tsp onion powder