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Low Carb Salmon Meal Prep With Coconut Rice

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Here’s an easy low carb salmon meal prep you can whip together in under 1 hour for the week.  To keep the carbs on the lower end, while also keeping the meal satisfying, we’re making some substitutions for meal prepping salmon:

  • for the salsa, we’re eliminating tomato and fruits like mango and pineapple, which tend to have more sugar and replacing it with chopped cucumber and citrus juice from grapefruit and lime.  The cucumber adds a lot of moisture that the tomato would have provided and we get “sweetness” from the red grapefruit juice.
  • for the rice, we’re using ole’ faithful – cauliflower rice/pearls instead of brown rice or quinoa.

The salmon is rich in healthy fats and is pretty satisfying by itself, but in case you want a heartier option, just add a serving of ripe avocado (1/2 medium avocado).

I purchased all the ingredients for this meal plan from my local Kroger. So, they should be relatively easy to find and are affordable. You can easily add it to a meal prep container and carry it to work or the gym. This meal prep recipe is super easy and great for clean eating and weight loss.

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Low Carb Salmon Meal Prep With Coconut Rice

Ingredients

Ingredients for 3 meals

  • Salmon
    • 180z (three 6oz) raw salmon filets
    • pinch of sea salt & pepper
    • fresh juice from 1/2 lime (optional)
    • 3/4 cup (or 3 servings) bell pepper salsa (see recipe below)
  • Coconut rice
    • 1 tablespoon minced garlic
    • 1/3 cup red onion, diced
    • 1lb (16oz) cauliflower pearls (or frozen cauliflower rice)
    • 3oz water
    • juice from 1/2 lime
    • 1 tablespoon lime zest
    • 1/2 cup full fat coconut milk
    • 1/2 cup cilantro, chopped
    • sea salt & pepper to taste
Steps
  1. Start with the rice.  Set a nonstick skillet on medium-high heat and once hot, lightly spray with olive oil.  Then add garlic, red onion, and the cauliflower pearls/rice and mix together. Pour in water and squeeze in lime to create some steam.  Stir everything together then cover to soften the rice for 3 to 5 minutes. The cauliflower should not be as brilliantly white as before and should start to look a little more opaque. Then, increase the heat of the skillet, add the lime zest and pour in the coconut milk and mix everything together.
  2. Let the cauliflower simmer until the majority of the coconut milk has evaporated, about 5 to 7 minutes, so that it is not watery and/or soupy.  While it continues to cook, stir in chopped cilantro and be careful not to let it burn (this means the heat is too high on the skillet). Set aside.
  3. Set a separate nonstick skillet on high heat and sprinkle sea salt & cracked pepper on salmon filets while the skillet heats up.  Once the skillet is hot, spray with a little olive oil, then add the salmon to the skillet.  Sear the salmon for about 3 minutes on each side, or until your desired readiness. Just be careful not to overcook the salmon – you’ll know if the salmon begins to turn white. Perfectly cooked salmon is medium-light pink and can easily flake with a fork.  If desired, squeeze fresh lime over the salmon while it cooks for extra flavor.
  4. Assemble the meal and top with salsa.  If this is for your weekly meal prep, I recommend keeping the salsa separate and adding it to the meal once you reheat the meal.

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Calories
390
Protein
49g
Fat
15g
Carbs
8g
Sodium
Fiber
5g
Sugar
6g
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Bell Pepper Salsa

Ingredients

bell pepper salsa

Ingredients for 6 servings

Serving size 1/4 cup
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 orange bell pepper, diced
  • 1/2 large cucumber, diced
  • 1 jalapeno, diced
  • 1/2 cup cilantro, chopped
  • juice from 1/2 lime
  • juice from 1/2 red grapefruit
  • 1 tablespoon olive oil or avocado oil
  • 1/2 tablespoon apple cider vinegar (optional)
  • pinch of sea salt & pepper
Steps

Mix all of the ingredients together in a bowl.  Season to taste with sea salt & pepper.  Store in the fridge.

Calories
54
Protein
1g
Fat
2g
Carbs
6g
Sodium
Fiber
2g
Sugar
2g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.