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Two hands holding a glass meal prep container of salmon on top of cauliflower rice garnished with green onions and sesame seeds.

Meal Prep Saucy Salmon With Parsley Cauliflower Rice

  • Author: Sara Nelson
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free


This Meal Prep Saucy Salmon With Parsley Cauliflower Rice can be made and stored in just 30 minutes and is a perfect option for low-carb lunches. The resulting dish of salmon, sauce, and cauliflower rice is sugar-free, dairy-free, gluten-free, high in protein, nutrient-dense, and filling!


Cauliflower Rice:

  • 15 oz (1 1/2 bags) frozen steamable cauliflower rice (I use Green Giant)
  • 1/4 cup roughly chopped fresh parsley
  • 2 Tablespoons olive oil or avocado oil
  • 1/2 teaspoon pepper



  • 1 Tablespoon avocado oil
  • 4 6 oz skin-on salmon fillets

Optional Garnishes:

  • Finely chopped green onion
  • Sesame seeds
  • Freshly-cracked black pepper


  1. Steam Cauliflower Rice: Microwave steamable cauliflower rice according to bag instructions.
  2. Prepare Sauce: While cauliflower rice cooks, whisk together all ingredients until combined. Set aside.
  3. Cook Salmon: Heat avocado oil in cast iron skillet over medium heat. Once hot, place salmon in skillet, skin side down, and cook for 4-5 minutes on each side. Turn stovetop off, transfer salmon to a plate, and set aside.
  4. Combine Sauce And Salmon: Pour prepared sauce into still-hot skillet, stir, and heat until slightly thickened. Return salmon to skillet and spoon sauce atop salmon.
  5. Prepare Parsley Cauliflower Rice: Transfer steamed cauliflower rice to a bowl then stir in parsley, oil, and pepper.
  6. Final Steps: Spoon cauliflower rice into meal prep containers then add salmon filet and spoonfuls of sauce. Garnish with chopped green onions, sesame seeds, and pepper. Store in the refrigerator until ready to eat, then microwave to reheat.

Recipe Notes:

Refrigerator Storage: Store in airtight meal prep containers for up to 4 days.

Reheating Instructions: Reheat in the microwave until warmed throughout, about 45-60 seconds, depending on the wattage of your microwave. Alternatively, dump the container into a pan and reheat over medium heat on the stovetop until warmed throughout.

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