Meal Prep
Honey Butter Cajun Salmon
Honey Butter Cajun Salmon is proof that meal prep doesn’t have to be boring. Smoky Cajun seasoning delivers the kick while a caramelized honey butter glaze smooths everything out into the perfect sweet-heat balance. The salmon cooks up tender and flaky, soaking up all that bold flavor. Pair it with rice and a simple veggie and you’ve got a high-protein meal prep that feels way fancier than the effort required.
- Prep
- 15 min
- Cook
- 20 min
- Makes
- 4 servings
High protein
Honey Butter Cajun Salmon
54.1g protein873 calories per serving
- Prep Time
- 15 mins
- Cook Time
- 20 mins
- Total Time
- 35 mins
Equipment
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Ingredients
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For the Salmon
For the Asparagus:
For Serving:
Instructions
Begin cooking rice according to your preferred method. I love my rice cooker!
1 cup dry jasmine rice, 1 tbsp rice vinegar
Preheat oven to 400° F
Trim asparagus, spray with olive oil, & add cajun seasoning. Roast in the oven for 15 minutes while preparing the salmon.
1 lb asparagus, 1 tbsp Cajun seasoning, ½ tsp olive oil spray
Pat the fillets dry with paper towels. Rub each fillet with olive oil and season generously with Cajun seasoning.
4 fillets salmon, ½ tsp olive oil spray, 2 tbsp Cajun seasoning
Heat a large skillet over medium-high heat. Add the salmon fillets skin-side up and sear for 3-4 minutes until they form a nice crust. Flip the salmon over so the skin side is down and cook for another 2 minutes.
While the salmon is cooking, in a saucepan, melt the butter over medium heat. Add the honey, soy sauce, and minced garlic. Stir until combined and simmer for a couple of minutes. Remove from heat and squeeze in the lemon juice.
4 tbsp butter, 4 tbsp honey, 2 tbsp soy sauce, 4 cloves garlic, 1 medium lemons
Pour the honey butter sauce over the salmon fillets. Continue cooking the salmon, spooning the sauce over the fillets for another 4-5 minutes.
Once the salmon is cooked, garnish with lemon wedges. Separate into 4 separate portions & enjoy!
2 medium lemons
See it come together
Watch: Honey Butter Cajun Salmon
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 873 kcal
- Carbohydrates
- 66.6 g
- Protein
- 54.1 g
- Fat
- 44 g
- Saturated Fat
- 14.59 g
- Polyunsaturated Fat
- 9.73 g
- Monounsaturated Fat
- 12.51 g
- Trans Fat
- 0.59 g
- Cholesterol
- 155 mg
- Sodium
- 674 mg
- Potassium
- 1,292 mg
- Fiber
- 5.3 g
- Sugar
- 20.8 g
- Added Sugar
- 17.2 g
- Vitamin A
- 313 mcg RAE
- Vitamin C
- 37.85 mg
- Vitamin D
- 24.95 mcg
- Calcium
- 96 mg
- Iron
- 6.13 mg
Estimated ingredient cost
$7.20 per serving · $28.80 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- salmon: $17.74
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Owner-approved October 3, 2026 recipe standard: one raw Atlantic salmon fillet per serving. Nutrition and ingredient-use cost assume 8 oz (226.796185 g) per fillet. This is an editorial serving standard, not a measured or guaranteed package weight. Actual fillet size and nutrition vary. Observed sale price (regular price $9.86). Includes skin; fillet sizes vary.
Walmart: Marketside Coho Salmon Skin-On Frozen · Price checked 2026-09-21
- olive oil spray: $0.05
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- Cajun seasoning: $0.19
12 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g; Editorial ground-spice blend estimate: 2 g/tsp, not a claimed package-label weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Slap Ya Mama Original Blend Cajun Seasoning, 8 oz Canister Bold Louisiana-Style Spice for Everyday Cooking · Price checked 2026-09-21
- butter: $0.49
56.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- honey: $1.11
84 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- soy sauce: $0.24
32 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- garlic: $0.22
12 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- lemons: $0.52
120 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- asparagus: $6.35
453.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Marketside Fresh Asparagus Spears, 10 oz · Price checked 2026-09-21
- Cajun seasoning: $0.09
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g; Editorial ground-spice blend estimate: 2 g/tsp, not a claimed package-label weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Slap Ya Mama Original Blend Cajun Seasoning, 8 oz Canister Bold Louisiana-Style Spice for Everyday Cooking · Price checked 2026-09-21
- olive oil spray: $0.05
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- lemons: $1.04
240 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
1 lemon (medium) = 58 g; Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein54.1g25%
- Carbs66.6g30%
- Fat44g45%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
The honey-butter sauce is meant to reach the rice, not just coat the top of the salmon. When portioning, divide the cooked sauce across all four containers so every serving gets the garlic, lemon, and Cajun flavor. The asparagus can sit alongside if you want to keep it from becoming as sweet as the fish. Remove the seeds from all the serving wedges before sealing the containers. Having a lemon ready to squeeze over the warm salmon is such a good finish, and doing that small job for the whole batch makes it effortless at lunch.
Get the rice started and the asparagus into the oven before searing the salmon. Have the sauce ingredients measured so you can make it while the fish cooks rather than leaving a fillet in the pan while you work through the pantry. Cajun blends vary in salt and heat, and the asparagus gets its own seasoning too, so use a blend you know or start cautiously and taste the cooked components. This is a useful detail across the Cajun-inspired recipes. Check the asparagus early and err toward a shorter cook, leaving a little bite. It will not turn into a crunchy side if you leave it roasting; the spears can just become shriveled and stringy. On prep day, remove the skin while the cooked salmon is still hot and it separates easily. Do every fillet in one pass before packing, rather than repeating that job every time you eat.
Remove fresh lemon wedges before reheating. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice through the sauce and gently reposition the salmon at the pause. Finish with lemon to taste. Our other fish meal preps can give you a different flavor alongside it. If a shorter shopping list helps you actually get the prep done, browse the recipes with fewer than 15 ingredients too.
Notes from your kitchen
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From the community
★★★★★
This recipe exists because plain salmon & steamed broccoli wasn't going to cut it for me. Pan seared cajun salmon with a side of roasted asparagus? Yeah... that's the meaningful macros way. Tell me if this hits as hard for you as it did for me.