Old Bay Salmon
Freshman year, I had a roommate named Josh who was basically an Old Bay evangelist. I’m talking popcorn, scrambled eggs, mac and cheese—you name it, Josh was hitting it with a casual Old Bay dusting like it was salt. At the time, I thought he was unhinged. But now? Now I get it. Because years later, I made this Old Bay Salmon recipe… and buddy, it slaps. Hard.
This meal is peak weeknight efficiency. You’ve got tender salmon fillets brushed with butter, generously seasoned with Old Bay, and surrounded by lemon slices for that citrus-kissed finish. Add in roasted asparagus and fluffy jasmine rice, and you’ve got a full-blown flavor experience that requires minimal effort but delivers maximum taste. The macros don’t mess around either—52g of protein per serving and flavor for days. Josh may have been dramatic, but he was definitely onto something.
So here it is: my official, public, salmon-based apology and thank you letter to Josh. You were right, my friend. But busting me & my buddies with a few bud heavies on move in day still wasn’t cool. This one’s for anyone who needs a high-protein, no-stress meal prep that actually feels exciting. Just don’t start putting it on your popcorn… unless you’re really about that Old Bay life.
Old Bay Salmon
Equipment
Ingredients
For the Salmon:
- 2 lbs salmon fillets
- 1.5 tbsp Old Bay seasoning
- 2 tbsp butter melted
- 1 large lemon sliced
- 2 large lemons quartered (for serving)
For the Rice & Veggies:
- 1 cup jasmine rice
- 2 cups asparagus trimmed
- ½ tbsp Old Bay seasoning
Instructions
Prep the Oven & Rice:
- Preheat oven to 400°F.
- Start cooking jasmine rice using your preferred method. I always go with a rice cooker for consistency.1 cup jasmine rice
Prep the Salmon & Asparagus:
- Line a baking sheet with parchment paper (or spray with non-stick spray).
- Pat salmon fillets dry with a paper towel and place skin-side down on the baking sheet.2 lbs salmon fillets
- On a separate baking sheet, arrange trimmed asparagus evenly.2 cups asparagus
Season Everything:
- Melt butter in a small bowl and use a basting brush to evenly coat the salmon fillets.2 tbsp butter
- Sprinkle 1.5 tbsp of Old Bay seasoning evenly over the salmon, smoothing it out for an even coat.1.5 tbsp Old Bay seasoning
- Sprinkle the remaining ½ tbsp of Old Bay seasoning on the asparagus.½ tbsp Old Bay seasoning
- Arrange lemon slices around the salmon for extra citrus flavor.1 large lemon
Bake the Salmon & Asparagus:
- Place both baking sheets in the preheated oven and bake for 15-20 minutes.
- Check the salmon at 15 minutes—it’s done when it reaches an internal temp of 150°F and flakes easily with a fork.
Final Touches & Meal Prep:
- Let the salmon cool slightly, then remove the skin for easier meal prep. (Optional but recommended).
- Divide rice, salmon, and asparagus evenly into 4 meal prep containers.
- Serve with fresh lemon wedges for squeezing over the meal.2 large lemons
Nutrition
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❤️ Why You’ll Love This Old Bay Salmon Meal Prep
Old Bay lovers, this one’s for you. Juicy, flaky salmon gets coated in buttery Old Bay seasoning and roasted to perfection with tender asparagus. Served over a fluffy bed of jasmine rice, this meal is equal parts refreshing and satisfying.
The lemon slices add brightness while keeping the salmon moist and aromatic. Meanwhile, the roasted asparagus brings crunch and fiber to balance out the richness of the fish. It’s the kind of meal prep that feels a little fancy—but it only takes 30 minutes. High in protein, packed with omega-3s, and totally stress-free.
This recipe proves that seafood meal prep doesn’t have to be complicated. It reheats well, tastes amazing cold, and keeps your macros locked in without sacrificing flavor.
🌿 Ingredient Substitutions & Customizations
Want to make it your own? Here are some easy variations:
- No Old Bay? Try Cajun seasoning or lemon pepper for a similar vibe.
- No rice? Swap in quinoa, cauliflower rice, or couscous.
- Other veggies: Roasted green beans, zucchini, or even bell peppers work great here.
- Add a creamy element: A small dollop of Greek yogurt mixed with lemon juice makes a great topping.
- Prefer grilling? This entire recipe works great on the grill—just use foil packets for the salmon.
🔥 Expert Tips for Perfect Old Bay Salmon
- Dry the salmon: Removing excess moisture helps the seasoning and butter stick better.
- Use parchment or foil: Prevents sticking and makes cleanup a breeze.
- Cook to 150°F: This is your food-safe sweet spot for salmon that’s still juicy.
- Broil at the end (optional): Want a slightly crispy top? Turn the broiler on for 2-3 minutes at the end.
- Lemon wedges on the side: Game-changer for freshness. Squeeze just before eating for max flavor pop.
🍽️ Serving Suggestions & Storage Tips
- Serve with:
- A dollop of dill yogurt or lemon-garlic aioli
- A light cucumber salad or coleslaw on the side
- Steamed broccoli or sautéed spinach for bonus greens
- Storage:
- Refrigerate in airtight containers for up to 4 days
- Not ideal for freezing due to the asparagus texture, but the salmon itself can freeze well (without the rice or veg)
- Reheating:
- Microwave with a splash of water or lemon juice for 60-90 seconds
- Optional: crisp up salmon in a skillet with a tiny pat of butter or oil
🌿 Optional Garnishes
- Chopped parsley or dill
- Lemon zest
- Cracked black pepper
- A drizzle of olive oil or hot sauce
❓ FAQs
Can I make this with frozen salmon?
Absolutely. Just thaw it fully and pat it dry before seasoning and baking.
Is this spicy?
Nope! Old Bay has a warm, savory flavor with a hint of spice, but nothing too bold. If you want heat, toss in a pinch of cayenne.
What kind of salmon should I use?
Use whatever you like—Atlantic, Sockeye, or even Coho. Just aim for boneless, skin-on fillets for easiest prep.
Can I meal prep the salsa too?
This recipe doesn’t include a salsa, but if you want to add one, mango or pineapple salsa is amazing here.
What if I don’t like asparagus?
No problem. Try roasting broccoli, Brussels sprouts, or even green beans for a delicious alternative.
🐟 More High-Protein Salmon Recipes You’ll Love
- Honey Sriracha Glazed Salmon – Sweet, spicy, and sticky in the best way.
- Honey Butter Cajun Salmon – Rich and bold with a kick of Cajun flair.
- Baked Tandoori Salmon – Indian-inspired flavors with big protein energy.
- Old Bay Salmon – A nostalgic East Coast classic made macro-friendly.
- Garlic Lemon Butter Shrimp – A great backup seafood recipe if you’re out of salmon.
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