PF
A salmon steak is searing in an iron frying pan on a stove, showcasing cooking detail.
Stovetop~35 minComplexity

One Pan Salmon Dinner

This One Pan Salmon Dinner delivers 26g protein and 359 calories per serving. Quick-preps 4 servings on the stovetop, combining lean fish protein with minimal effort for midweek meal prep. A nutrient-dense option that covers protein needs while supporting cardiovascular health for endurance athletes.

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Ingredients

4 servings
  • Salmon(454g)
  • Potato, Yukon Gold
  • 1 Tsp Salt, Divided ($0.01)
  • ⅛ tsp freshly cracked black pepper ($0.02)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Ginger, Ground(3g)
  • Garlic powder(5g)
  • Brown sugar(30g)
  • Soy Sauce, Low Sodium(15g)
  • Sesame Oil, Toasted(5g)
  • Lemon
  • Green Beans(480g)
  • Sesame seeds(3g)

Instructions

  1. 1Slice the potatoes into 1/4-inch thick rounds, toss with olive oil, salt, and pepper, then spread evenly across a large skillet or sheet pan. Cook over medium-high heat for 12–15 minutes, stirring halfway through, until the edges begin to soften and turn golden brown.
  2. 2While the potatoes cook, whisk together the ground ginger, garlic powder, brown sugar, soy sauce, and toasted sesame oil in a small bowl to make the glaze.
  3. 3Pat the salmon dry with paper towels. Brush both sides of each fillet with the glaze, then top each with a thin lemon slice. Set the salmon aside on a plate.
  4. 4Toss the green beans in the remaining glaze from the bowl, then scatter them around the potatoes on the skillet. Sprinkle the green beans with sesame seeds.
  5. 5Nestle the glazed salmon fillets among the potatoes and green beans, skin-side down. Cook over medium-high heat for 10–12 minutes, until the salmon reaches an internal temperature of 145°F when a thermometer is inserted into the thickest part, the potatoes are tender, and the green beans are bright green and crisp-tender.
  6. 6Divide the salmon, potatoes, and green beans evenly into 4 airtight containers while hot, drizzling any pan juices over each portion.
  7. 7Allow containers to cool to room temperature, then seal and refrigerate for up to 4 days.

Nutrition — Per Serving

359

calories

26g

protein

21g

fat

Carbohydrates
18g
Saturated fat
4.3g
Sodium
212 mg
Dietary fiber
3.6g

4 servings per batch · ~253g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does One Pan Salmon Dinner have per serving?

Each serving delivers 26g of protein and 359 calories, with 21g fat and 18g carbs. While lower in absolute protein compared to other PrepForge recipes, the omega-3 content from salmon makes this a nutrient-dense choice for recovery.

How long does One Pan Salmon Dinner take to prep?

Total time is under 20 minutes on the stovetop, and it batch-preps 4 servings in a single pan. This recipe is designed for quick weeknight dinners when you need quality nutrition without extended cooking time.

Is One Pan Salmon Dinner good for fat loss?

At 359 calories per serving with 26g protein, this recipe is ideal for fat loss phases where you want filling meals under 400 calories. The healthy fat content from salmon promotes satiety without derailing your calorie deficit.

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