High Protein Creamy Tuscan Salmon Meal Prep

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Meal prep for the working week with this creamy Tuscan salmon meal prep recipe. This recipe has been optimised for meal prep with a few changes from my original creamy Tuscan chicken recipe. The original recipe contains high-fat cream, so this Tuscan salmon recipe has been replaced with soft cream cheese to reduce the fat intake. This recipe suits most diets or people looking to build muscle with its high protein levels. Please enjoy and dig in.
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Tuscan Salmon Meal Prep
Salmon & Seasoning -
5 (250g-8.8oz) - Salmon Fillets, Skin On
1 Tbsp (20ml) - Olive Oil
1 tsp (2.5g) - Onion Powder
1 tsp (2.5g) - Garlic Powder
1 tsp (2.5g) - Paprika
Seasoning To Taste
Tuscan Sauce -
1 Tbsp (20ml) - Olive Oil
1 - Brown (Yellow) Onion, Diced
6 - Garlic Cloves, Minced
1 Tbsp (35g) - Tomato Paste
100g (3.5oz) - Sun-dried tomatoes, Roughly Chopped
1/2 tsp (1.5g) - Paprika
1 Cup (250ml) - Vegetable Stock
350g (12.3oz) - Soft Cream Cheese
60g (2.1oz) - Parmesan Cheese, Freshly Grated
10g (0.3oz) - Basil, Roughly Chopped
120g (4.2oz) - Baby Spinach
Seasoning To Taste
Long Grain Rice -
1 1/2 Cups - Basmati or Long Grain Rice
2 3/4 Cups - Cold Water
#mealprep #mealprepideas #tuscansalmon

Опубликовано:

3 окт 2024

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Комментарии : 71

@blacktaxi2d 8 месяцев назад

More of this! Love the easier recipes with simple ingredients that everyone has on hand thank you

@TuesdayB 8 месяцев назад

Thanks for posting these videos, I struggle with enjoying to cook but these help so much. Theyre not overly long or complicated and thats so appreciated for someone like me. Can't wait to try this recipe next.

@ChefJackOvens 8 месяцев назад

It’s a pleasure. Glad you enjoy them

@alliahgarcia5364 8 месяцев назад

Took a break from meal prep for a few months but looking to get back into it this year - this looks like the perfect recipe to kickstart the habit again! I’m sure it’ll be delicious as your recipes always are, cheers 😁

@ChefJackOvens 8 месяцев назад

Welcome back! This is the perfect recipe to start with 🙏

@NinjaTofu0 6 месяцев назад

My husband and my 1-year old love this! It's healthy, delicious, filling and really easy to make ❤❤❤

@eamonmoore6134 8 месяцев назад

Jack, are you bringing a meal prep cookbook out? If so, make sure it's available to buy in UK lol

@Sambell3936 8 месяцев назад

Amazing recipe. 😀👏

@aixcarte10 8 месяцев назад

Thank you so much for the exact amounts in gram and ml. This always helps me a lot. Me and my family love your recipes 👍

@joeyk5 8 месяцев назад

Omg yum. This sounds so delicious. Thank you Chef Jack.

@ChefJackOvens 8 месяцев назад

My pleasure!!

@timd3248 8 месяцев назад

Great video and very easy to follow. We cooked this last night and enjoyed it a lot. If I was to do again I would cut the cream cheese in half or substitute for cream as this became too much of a dominant flavour for our tastes. Looking forward to trying some more of your recipes. 😊

@whaler3232 8 месяцев назад

I was getting tired of the same old salom receipes - this looks great!

@dazgregs 8 месяцев назад

Looks really good. Enjoy your meal prep vids and try a lot if them, packed full of flavour and easy to do. 👍🏻 Keep up the great work pal.

@smitajal9565 8 месяцев назад

Fabulous recipe, Chef Jack... I am a total fish lover...just had fish curry with coconut cream and rice 💕💕💕💕

@ChefJackOvens 8 месяцев назад

Thank you 🙏 fish curry is so good

@SanDiegoFarmGal 8 месяцев назад

Looks delicious and nutritious!

@joostfloot5279 8 месяцев назад

This looks so jummy! Can't wait to try it out

@sonyagrove193 8 месяцев назад

Awesome! I'd have to swap out a couple of ingredients for FODMAP friendly substitutes, but that looks so good!

@ChefJackOvens 8 месяцев назад

That’s what it’s all about. Glad you can make it your own

@Kitinstravelandfoodtripvlog 8 месяцев назад

🎉😊Thank you so much for sharing this, I’ve learned so much from watching this video. And this dish looks so delicious 🎉.

@TofferJ-UK 8 месяцев назад

New salmon recipe 👍 nice one Jack 🇬🇧

@ChefJackOvens 8 месяцев назад

Love a good salmon 👌👌

@desgoulding7154 8 месяцев назад

This looks a very nice dish. So delicious. Thanks for sharing.😅

@ChefJackOvens 8 месяцев назад

Most welcome 😊 thanks mate

@andrewmills509 Месяц назад

This looks a lovely meal I’m going to make it 😊Does the carb count include the rice ? And any suggestions for additional veggies to accompany the dish

@taritabonita22 8 месяцев назад

Thank you for this video 😋

@ChefJackOvens 8 месяцев назад

Any time!

@Sol_Bull 8 месяцев назад

Love these!

@stevemirks7043 8 месяцев назад

I still make the original Tuscan chicken recipe and its a weekly meal for the family :)

@jacquiemouton9053 8 месяцев назад

Looks so yummy and I love salmon. 🥰

@YoungIskander 8 месяцев назад

I made this with 800g tofu and creme fraiche and it was delicious. To prep the tofu, I froze extra firm, defrosted, pressed and diced it into 1" cubes, seasoned it exactly like the salmon, but added 1 tbsp oil (to make 2), 1 tbsp tamari and 2 tbsp cornflour. Then baked it at 180°C Fan (200°C / 400F) for 20 minutes, turning it halfway. Crispy outside and a good texture, for a little more work. Macros are similar, although less protein than the salmon. @chefjackovens it would be great to see your expertise applied to making tofu meal prep dishes good!

@Sararizzles 8 месяцев назад

This looks so yum! Sadly my mum doesn't like salmon 😢 so I'll use some nice juicy chicken thighs 😋 thanks Jack

@suzisaintjames 8 месяцев назад

I might not put the salmon back in at 3:03 for the meal prep portions as they will cook some more when I reheat the dish at a later date. As I like my salmon more on the rare side. 💖🌞🌵😷

@ChefJackOvens 8 месяцев назад

The salmon timing is calculated for this in the cooking process. Even after reheating the next day, the salmon was perfectly cooked

@dergrizzlyreaper Месяц назад

The Parmesan was not mentioned for the sauce ?

@MoveWithMeshiaaaa 8 месяцев назад

That looks delicious

@ChefJackOvens 8 месяцев назад

So good

@Ms.2024ish 8 месяцев назад

Would it be the same measurement for Coconut Cream instead of Cream Cheese? Looks DELICIOUS!

@MahipKalra 8 месяцев назад

any tips on what to use for a non-dairy alternative to soft cream cheese?

@adbuch7 8 месяцев назад

Did you forget to include the parmesan cheese? Or did I somehow miss it?

@neilfarrington9489 7 месяцев назад

Yes I noticed that too

@dominicmeehan8322 2 месяца назад

Just wondering if you have alternatives for onions and garlic??

@alex202b 8 месяцев назад

Thank you Chef but please can you make high calorie meal prep ?

@alex202b 8 месяцев назад

Oh but actually 900 kcal is not that low in calories 😂

@prodisolate 7 месяцев назад

great meal prep only complaint is how expensive salmon is lol

@ice20861 8 месяцев назад

WE ABOUT TO MAKE SOME GAINS 💪

@Fatima-dj1sf 8 месяцев назад

Looks great , quick question can I use cooking cream instead of cream cheese ? Also can I getaway by using smoked paprika instead of sweet paprika ?

@ChefJackOvens 8 месяцев назад

Cooking cream will make this even better. It won’t be healthy though. Smoked paprika works too, just use a little less

@lylvls 8 месяцев назад

Hi Jack, where are your meal prep containers from? I'm trying to ditch all the plastic containers atm. Also can you please do a video on how to maintain knives? Thank you!

@YoungIskander 8 месяцев назад

See the description: "Luvele meal prep containers" 😊

@greenbroccolistudios1275 8 месяцев назад

Mmmmmm Salmon :)

@DarbyandGill 8 месяцев назад

Instead of cream would you be able to substitute Greek yoghurt? Would that work or no?

@Lexslayerpride 8 месяцев назад

Any suggestions for frozen salmon? Salmon that's not frozen is significantly more expensive in my area

@LeviM337 7 месяцев назад

Hey chef, is light cream cheese the same as soft cream cheese? I can’t find soft cream cheese near my supermarkets.

@sandraseeraj3151 8 месяцев назад

I love your accent

@Jacket84 8 месяцев назад

What method do you use to sharpen your knives?

@kozakura1 8 месяцев назад

Salmon is ridiculously expensive... it is where I live. Unless I substitute it with the canned stuff 🤣

@pamelatoombs4150 8 месяцев назад

I'm trying it with canned, I believe it will be even greater than the cakes I turn it into.

@Originalman144 8 месяцев назад

which country carly?

@jasminelast-name6985 8 месяцев назад

How much saturated fat?

@courtneymcgregor3417 8 месяцев назад

Jack is this spicy? Tuscan to me always sounds spicy. Since having a portion of my stomach removed de to toxic mould damage I can't eat spicy food at all. When I eat rice, my stomach actually goes into contractions like being in labour. What would go well with it that's not rice/pasta/or high carb veg?

@TofferJ-UK 8 месяцев назад

Hi Courtney this isn’t spicy 👍 you could roast bell peppers, courgette (zucchini) tender stem brocolli and similar vegetables possibly, that would be nice. 😉

@courtneymcgregor3417 8 месяцев назад

@@TofferJ-UK thank you. Those veg are all very minimal carb veg. Think Chinese food veg and I can eat it. I can't eat potato, pumpkin (I love pumpkin), sweet potato which I like. Those veg are all high carb. I could quite happily just eat veg. I'm not a big meat eater. I don't mind lamb, chook or Turkey, but I guess I'm more of a pescatarian seafood. I can basically eat white meat/white seafood eg salmon isn't what is deemed a white fish. I haven't got the money to go to the dietitian even though the hospital drs said to.

@TofferJ-UK 8 месяцев назад

⁠@@courtneymcgregor3417, I don’t eat high carb or grains or sugar, I eat anything else. I Love the vegetables I listed 👍 you could roast cauliflower too, adds a bit of texture if not over done. You can get the info from the internet to support your nutrition. Easier than seeing specialists. Take care 👍🇬🇧

@MisterNightfish 8 месяцев назад

Tuscany is a (beautiful) region in Italy, it has nothing to do with being spicy. There is paprika that is hot but I personally don't like hot food either so I just use paprika that is not hot. Nothing else that goes in the dish is spicy at all so I do not see why you shouldn't be fine. (I've made this before) If you cannot have rice or pasta, this would also go well with ciabatta bread, if you can have that. If not, you can just throw in more veggies like Zucchini, for example.

@courtneymcgregor3417 8 месяцев назад

@@MisterNightfish yeah I know where Tuscany is and I know it's beautiful. Italian food tends to be carb dense. I find Italian food very heavy usually, but now I can eat very little due to my health condition. I love different foods, but I can't eat much of what I'd love too

@shlomon3483 8 месяцев назад

Hi, I am completly new to meal preps and I don't know how to get this vegetable stock. can I change it with water?. 2:27

@huwlewis9059 8 месяцев назад

You can make your own - Jack has a recipe, and there are loads of other recipes out there as well - or just make using a stock cube or two depending on how much stock you need.