One Tray, Four Way: Salmon and Veggies + Juicy Salmon Wrap!

I have to admit: I am lazy when it comes to cooking. Which is probably the reason why I decided to prep my meals in advance and come out with this website and videos. I love kitchen hacks that saves time. And this – is one of them.

I’ve been getting awesome responses from my Time Saving Four Way Chicken Prep I decided to make a fish rendition of it with one of my faves – salmon. This recipe is so easy to make, there’s no excuses to why you shouldn’t. Not forgetting you only need one pan and you can have your protein, awesome fats and veggies in. If you need them carbs, throw in some multigrain bread or make a wrap like I did.

Too simple I gotta say. Also, I made four different flavours for this recipe because people have been telling me that it gets boring eating the same thing so voila! Go give this a try! You can keep this for those lazy dinners – or be like me and make a batch in advanced.

Grab your recipe book, pen this down, get the ingredients, and get preppin’. Don’t forget to tell me how it is either on the comments section below, on YouTube, or on Instagram at @asianmealprep. Would love to see your creations!

One Tray, Four Way: Baked Salmon and Veggies + Juicy Salmon Wrap!

Makes – 4 serves of salmon
Time needed – 15 minutes
Cost – ~$4.50 per serve

Here’s what you need:

• 4 portion of salmon fillets, skin on and deboned (I used about 125g per portion)
• 150g Thai asparagus – they’re slim so it will cook in the specified time. If you have the thicker asparagus just cut into half.
• Cherry or mini tomatoes, halved

Hot sauce

• 1 tbsp Nando’s hot sauce (you can use sriracha here too)

Rock sea salt and pepper

• 1 tsp rock sea salt
• 1 tsp crushed black pepper

Honey paprika

• 1 tsp honey
• 1 tsp paprika

Herby dill

• Some dill leaves, fresh or in the herb bottle

Here’s how you do it:

1. Preheat griller at about 200 degrees celcius. Line baking tray with baking paper. I don’t use aluminium foil here because I find that the skin will stick to the foil and then it’ll all go to a waste. So baking paper is the best deal.
2. Spray olive oil spray or just dip 1 tsp of oil and line the baking paper. If your baking paper is of high quality, you barely need any oil. Salmon is oily enough to produce it’s own.
3. Line salmon on tray and spread each of the four flavours on the fish. Pile asparagus and tomatoes on the tray around the salmon.
4. Bake for 8-10 mins. I actually grilled the salmon to make it super juicy and making the honey paprika a little more caramelised. You can of course bake it using the bake setting on your oven. Either way you don’t need to bake it too long. About 8 mins for salmon and asparagus and tomatoes is just about right.
5. Remove from oven, serve fresh or keep it for a few days. The salmon should be of a nice pink colour!
6. I also made a wrap at the end of this video – it’s super thick and juicy and so good!

How much this costs:

*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. You can definitely save more money if you purchase in wet markets etc. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount.

To be completely honest, most of the ingredients I have them at home so the only thing I had to spent on was the salmon, asparagus and tomatoes but I’m pretty sure it doesn’t cost a bomb to make this.

• 4 portion of salmon fillets, skin on and deboned (I used about 125g per portion) $13.00
• 150g Thai asparagus – they’re slim so it will cook in the specified time. If you have the thicker asparagus just cut into half. $2.00
• Cherry or mini tomatoes, halved $2.50

Hot sauce

• 1 tbsp Nando’s hot sauce (you can use sriracha here too) $0.20

Rock sea salt and pepper

• 1 tsp rock sea salt ~
• 1 tsp crushed black pepper ~

Honey paprika

• 1 tsp honey $0.20
• 1 tsp paprika $0.10

Herby dill

• Some dill leaves, fresh or in the herb bottle ~

Total price = ~$18
Price per serve = ~ $4.50

Nutrition Information

The nutrition information below is based on the ingredients I’ve used above. It may not be an accurate representation of your meal.

Hot sauce
Calories 280 Protein 26.1g Carbs 3g Sugar 1.8g Fibre 1.3g Fats 17.0g Sat Fat 4g

Rock sea salt and pepper
Calories 275 Protein 26.1g Carbs 3g Sugar 1.8g Fibre 1.3g Fats 16.5g Sat Fat 4g

Honey paprika
Calories 339 Protein 26.2g Carbs 20g Sugar 18.8g Fibre 1.3g Fats 16.5g Sat Fat 4g

Herby dill
Calories 275 Protein 26.1g Carbs 3g Sugar 1.8g Fibre 1.3g Fats 16.5g Sat Fat 4g