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
- 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
- Heat skillet on high with 2 tablespoons of olive oil until the oil is hot.
- Add the 2 pieces of salmon, skin side down and reduce the heat to medium low. Sprinkle with salt and pepper to taste.
- Let the fish cook for 6-7 minutes on that side to cook 75% thru and brown the skin.
- Turn over on the other side and cook for 3 more minutes.
- Remove and check to make sure the fish is cooked to your liking. If not, cook until the fish is done to your liking.
- 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.
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.
- 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.