Q: What's the easiest 35g-protein, omega-3-rich dinner?
A: Sheet-pan salmon and Mediterranean veggies — one pan, 25 minutes, 35g protein, 8g omega-3 fats from a 170g salmon portion.
The single most-recommended Sunday meal-prep dinner at the shop, especially for new lifters bulking on a budget. One pan, one bowl of fish, three colours of vegetables, balanced macros. Salmon brings omega-3s naturally; the bake locks in moisture better than pan-frying when you're juggling other tasks.
Ingredients (2 servings)
- 2 x 170g salmon fillets (skin on)
- 1 medium zucchini, sliced
- 1 red bell pepper, sliced
- 1 cup cherry tomatoes
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 lemon, sliced
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp dried oregano
Instructions
- Preheat oven to 200°C / 400°F.
- Toss veggies with 1 tbsp olive oil, garlic, oregano, half the salt and pepper. Spread on a sheet pan.
- Pat salmon dry, brush with remaining olive oil, season with remaining salt, pepper. Nest on top of the veggies, skin-down.
- Top each fillet with 2 lemon slices.
- Bake 15-18 minutes until salmon flakes with a fork (internal 60°C / 145°F).
- Serve directly from the pan.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~420 kcal |
| Protein | 35 g |
| Carbs | 12 g |
| Fat | 26 g (8g omega-3s) |
Macros are estimates; exact values depend on brands/lots used.
Tips From the TNF Kitchen
- Pat salmon completely dry — a wet fillet steams instead of roasting.
- Keep the skin on — it crisps and adds collagen.
- For meal prep, slightly underbake salmon (pull at 13 min); it finishes in the reheat.
Frequently Asked Questions
Is wild salmon better than farmed for omega-3s?
Wild salmon is leaner with a denser omega-3 profile. Farmed Atlantic is fattier but still rich in omega-3. Both work; budget for the cut you prefer.
Can I sub frozen veggies?
Yes — toss them frozen but expect 5 extra minutes of bake time.
How long does this hold for meal prep?
3 days refrigerated.
Stock Your TNF Pantry
Best Whey Protein in Canada · Best Protein Bars in Canada · Best Protein Snacks in Canada · TNF Buying Guides
Need help picking flavours or proteins? Visit us in-store in Montreal or chat with our team — we taste-test everything we sell.
