Meal Prep
Old Bay Salmon
Old Bay Salmon is proof that my old roommate Josh might have been onto something all along. Freshman year, that man was putting Old Bay on popcorn, eggs, mac and cheese, and honestly just about anything that held still long enough. At the time I thought he was completely unhinged. Then I made this salmon. You get buttery salmon, roasted asparagus, jasmine rice, lemon, and enough Old Bay to make Josh proud. It’s simple, ridiculously flavorful, and somehow still packs 51.8 grams of protein per serving.
- Prep
- 10 min
- Cook
- 20 min
- Makes
- 4 servings
- Prep Time
- 10 mins
- Cook Time
- 20 mins
- Total Time
- 30 mins
Equipment
As an Amazon Associate I earn from qualifying purchases.
Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Salmon:
For the Rice & Veggies:
Instructions
Prep the Oven & Rice:
1 cup dry jasmine rice
Prep the Salmon & Asparagus:
4 fillets salmon
2 cup asparagus
Season Everything:
2 tbsp butter
1 ½ tbsp Old Bay seasoning
½ tbsp Old Bay seasoning
1 lemons
Bake the Salmon & Asparagus:
Final Touches & Meal Prep:
2 lemons
Nutrition
Per servingEstimates for one serving.
- Calories
- 723 kcal
- Protein
- 51.8 g
- Fat
- 36.7 g
- Carbs
- 45.5 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 10.7 g
- Polyunsaturated Fat
- 9.21 g
- Monounsaturated Fat
- 10.14 g
- Trans Fat
- 0.36 g
- Cholesterol
- 140 mg
- Sodium
- 1,024 mg
- Potassium
- 1,100 mg
- Fiber
- 3.8 g
- Sugar
- 2.9 g
- Added Sugar
- 0 g
- Vitamin A
- 206 mcg RAE
- Vitamin C
- 45.99 mg
- Vitamin D
- 24.95 mcg
- Calcium
- 68 mg
- Iron
- 4.58 mg
Estimated ingredient cost
$6.08 per serving · $24.33 for this batch
Ingredient costs and assumptions
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.
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
- Old Bay seasoning: $0.34
10.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 tsp = 0.6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: OLD BAY Kosher Seasoning, 24.0 oz Bottle · Price checked 2026-09-21
- butter: $0.24
28.4 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
- lemons: $0.52
120 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
1 lemon (large) = 84 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
- lemons: $1.04
240 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
1 lemon (large) = 84 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
- 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
- asparagus: $3.75
268 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 134 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Marketside Fresh Asparagus Spears, 10 oz · Price checked 2026-09-21
- Old Bay seasoning: $0.11
3.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.25 tsp = 0.6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: OLD BAY Kosher Seasoning, 24.0 oz Bottle · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein51.8g29%
- Carbs45.5g25%
- Fat36.7g46%
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
Old Bay does most of the seasoning work on both the salmon and asparagus, so this is a short shopping list with a clear flavor direction. It is a practical place to start in the under-15-ingredient collection when you want fewer things to measure and put away. Start the rice first, prepare the two trays, and keep the fish and asparagus separate so you can remove each when it is ready. Fillet thickness and asparagus thickness can vary enough that one fixed oven time will not suit every batch. Deseed the serving wedges in one go before packing. The squeeze of fresh lemon over warm Old Bay salmon is a lovely finish, and it is better when you are not picking seeds out of the rice.
If your salmon has skin, remove it from the whole batch while the cooked fillets are still hot and easy to separate. Doing that once on prep day is so much better than picking around skin every time you open a container. Divide the melted butter and cooked tray juices across the fish and rice rather than leaving them behind. Save the fresh lemon wedges for serving. The asparagus may need less oven time than the fish, especially if the spears are thin. Pull it while it still has some bite rather than waiting for crispness and ending up with shriveled, tough stems.
Remove the wedges before heating. 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 and reposition the asparagus around the fish gently at the pause. Taste before adding extra salt because Old Bay already seasons both main components. For another meal with similarly straightforward oven work, browse the oven-baked recipes, or choose a different seasoning direction from the fish meal-prep collection.
Notes from your kitchen
Tried it? Tell us how it went.
Leave a rating and tell us how it turned out. Swaps, tips, and questions welcome.
From the community
I built this as a easy salmon recipe that tastes delicious. I’ve cooked it, eaten it, and it’s earned its spot. Curious if this ends up in your rotation!