Meal Prep: Pan-Seared Salmon with Creamy Pepper Sauce Pasta
Creamy pepper sauce salmon pasta made with roasted tomatoes, peppers, garlic and habanero, served with fettuccine and broccoli.
Meal prep is easier to stick with when the food is something you actually look forward to eating. This Pepper Sauce Salmon Pasta combines golden, pan-seared salmon, fettuccine coated in a creamy roasted pepper sauce, and roasted broccoli for a satisfying meal that works for lunch or dinner. It's part of my Lunch + Dinner Duo meal prep series, where each edition features two separate recipes that can be prepared ahead to bring more variety to the week.
The star of this dish is the pepper sauce. Across West African cooking, tomatoes, peppers, onions, garlic and other aromatics are often cooked together to create flavorful bases for stews, sauces and other dishes. The ingredients and techniques vary by region and household, but developing flavor through a well-cooked pepper base is a familiar technique in many kitchens. It's also a versatile starting point, which makes it an interesting way to take a familiar dish like pasta in a different direction.
For this version, the vegetables are roasted before being blended, concentrating their natural sweetness and adding a little char. Habanero brings the heat, while garlic, ginger and bouillon build depth. A splash of cream softens the spice and turns the roasted mixture into a rich sauce that coats the fettuccine without losing the character of the peppers. The result is savory, slightly sweet, gently spicy and full of flavor.
The salmon is seasoned, seared in a cast-iron skillet and finished in the oven for a golden exterior and tender center. Paired with the creamy pasta and roasted broccoli, it makes a balanced, protein-rich meal that feels a little more special than the usual meal-prep routine.
Another advantage is that the components can be prepared ahead and portioned for the week. Keep the salmon separate from the pasta when possible, and reheat gently to help preserve its texture. The companion recipe for this edition is Nigerian Fried Rice with Pork Chops, which will be linked here once it's published.
Seared Salmon with Creamy Pepper Sauce Pasta
A rich, creamy pasta made with a roasted tomato, red pepper, and habanero sauce, served with golden seared salmon and roasted broccoli. Roasting the vegetables brings out their sweetness, while ginger, savory seasoning, crayfish seasoning, cream, and lemon build a flavorful sauce with a little heat.
Ingredients
- 4 salmon fillets, about 1½ lb total
- ½ tsp garlic powder
- ½ tsp paprika, optional
- Salt and black pepper, to taste
- 1 tbsp high-heat cooking oil
- 1–2 tsp fresh lemon juice, to finish
- 4 medium tomatoes, halved
- 2 red bell peppers, roughly chopped
- 1 medium yellow onion, cut into wedges
- 4 garlic cloves, peeled
- ½ habanero pepper, stem removed, or more to taste
- 2 tbsp olive oil, for roasting
- 1-inch piece fresh ginger, peeled
- 1 packet Royco savory mix
- 1 tsp crayfish seasoning, or to taste
- ¼ tsp black pepper, plus more to taste
- 1 tbsp olive oil, for simmering the sauce
- ¾ cup heavy cream
- 1–2 tsp fresh lemon juice, to taste
- Salt, only if needed
- 18 oz fresh refrigerated fettuccine, divided as needed
- Salt, for the pasta water
- Reserved pasta water, as needed
- 1½–2 lb broccoli florets, approximately 2 large heads
- 1 tbsp olive oil
- Salt and black pepper, to taste
Instructions
- Preheat the oven to 425°F. Arrange the tomatoes, red bell peppers, onion, garlic, and habanero on a metal baking sheet. Toss with olive oil, salt, and black pepper. Roast for 25–30 minutes, until softened and lightly charred.
- Transfer the roasted vegetables and their juices to a blender, along with the fresh ginger, Royco savory mix, crayfish seasoning, and black pepper. Blend until smooth. Taste before adding salt, as the seasonings can already be salty.
- Heat olive oil in a saucepan over medium heat. Pour in the blended sauce and simmer uncovered for 10–15 minutes, stirring occasionally, until thickened and the raw tomato flavor has cooked off. Reduce the heat to low and stir in the heavy cream. Warm gently for 2–3 minutes, then add lemon juice to taste. Adjust the crayfish seasoning, salt, pepper, and heat as needed.
- Bring a large pot of salted water to a boil. Cook the fresh refrigerated fettuccine according to the package directions until tender but still firm. Before draining, reserve 1 cup of pasta water. Drain the pasta thoroughly in a colander, but do not rinse it. Add the pasta gradually to the sauce and toss to coat. Add reserved pasta water a little at a time until the sauce is glossy and clings to the noodles.
- Reduce the oven to 400°F. Toss the broccoli florets with olive oil, salt, and black pepper. Spread in a single layer on a baking sheet, leaving space between the florets so they roast rather than steam. Roast for 15–20 minutes, turning halfway through if convenient, until tender with browned edges.
- Pat the salmon fillets dry with paper towels. Season with garlic powder, optional paprika, salt, and black pepper. Heat cooking oil in a skillet over medium-high heat. Sear the salmon for 3–4 minutes on the first side without moving it, then flip and cook for about 1 minute on the other side.
- Transfer the salmon to an oven-safe skillet or baking sheet and finish in the 400°F oven for approximately 3–6 minutes, depending on thickness, until the thickest part reaches 145°F. Finish with fresh lemon juice. If the salmon has already reached 145°F after searing, skip the oven.
- Divide the creamy pepper sauce pasta among four meal prep containers. Add a salmon fillet and a generous portion of roasted broccoli to each. Position the salmon with its browned crust visible, and keep the broccoli separate from the pasta for the best presentation.
- Spread them out on the baking sheet rather than crowding them. If the roasted vegetables release a lot of liquid, drain off excess liquid before blending, reserving it in case you need to loosen the sauce later.
- Reserve the pasta water first, then drain without rinsing. Rinsing removes surface starch that helps the sauce cling to the noodles. Add pasta water gradually, you may not need the full reserved cup.
- Meal prep storage: Refrigerate within two hours and consume within 3–4 days. Reheat the pasta gently with a splash of water or cream to restore its glossy texture.
Notes
- Avoid steaming the vegetables: Spread them out on the baking sheet rather than crowding them. If the roasted vegetables release a lot of liquid, drain off excess liquid before blending, reserving it in case you need to loosen the sauce later.
- Drain the pasta thoroughly: Reserve the pasta water first, then drain without rinsing. Rinsing removes surface starch that helps the sauce cling to the noodles.
- Keep the sauce creamy: Add pasta water gradually. You may not need the full reserved cup.
- Adjust the heat: Start with less habanero for a milder sauce and add more next time if desired.
- Meal prep storage: Refrigerate within two hours and consume within 3–4 days. Reheat the pasta gently with a splash of water or cream to restore its glossy texture.
Nutrition Facts
Calories
900Fat (grams)
43 gCarbs (grams)
78 gFiber (grams)
8 gProtein (grams)
48 gSodium (milligrams)
950 mg
Roasted Veggie Sheet Pan with Pan Seared Salmon
This recipe is part of a two-part 3-course meal menu. Start off with this Avocado and Strawberry Salad.
It doesn't get any more classic for dinner than a sheet pan with roasted vegetables, served with protein. You can choose to bake your salmon, but I wanted mine pan-seared with butter sauce!
Vegetable sheet pans are great during the week or whenever you are in a hurry but want something quick and delicious. You can also customize them and throw in a combination of anything you like.
If you are looking to pair your veggies with a protein, nothing beats a juicy fish fillet, in my opinion.
As for the vegetable selection, I used a number of my favourites, but of course, included red for a romantic valentine's flare given the timing in this case. Either way, you are getting a healthy selection of vitamins, antioxidants, and protein. If you are worried you won't get filled up, trust me, you will! The best part of it is you won't feel bad about an indulgent dessert.
Ingredients
2 salmon fillets with skin on (if you want to make it 4, double up the recipe accordingly)
4 tablespoons butter plus extra for butter sauce
Fresh thyme sprigs
2 tablespoons fresh garlic, minced
1/2 teaspoon salt
1 tablespoon old bay seasoning
1 teaspoon fish spice
1 tablespoon black pepper
2-3 tablespoons olive oil
Vegetable sheet pan:
1/4 cup olive oil
1/2 head cauliflower, chopped
1 fennel bulb, sliced thinly lengthwise
1 bunch tomatoes on a vine
2-4 red potatoes, quartered
1/2 red onion, sliced thinly
4-6 red chilli peppers
2 red bell peppers, decored and sliced
2 tablespoon sherry
2 tablespoon Worchester sauce,
1 tablespoon coriander
1 teaspoon paprika
1 teaspoon fenugreek powder
1 tablespoon garlic powder
1 teaspoon cumin
Instructions
Get your vegetables cooking. Be sure to inspect and wash them, then remove excess water - you can use a salad spinner or a regular colander, then blot with some paper towels.
In a large bowel, add the prepare vegetables.
In a small bowl, combine the olive oil, sherry, Worchester sauce, garlic, salt, black pepper, coriander, paprika, fenugreek powder, and cumin. Whisk until evenly mixed, then pour over the vegetables. Toss and stir gently with a wooden spoon to evenly coat the veggies, then set aside for 10 minutes.
On a large baking pan lined with parchment and sprayed with cooking oil, layout your vegetables - colour coordinate to make it visually appealing! Bake in the oven at 350F for 30 minutes, checking periodically to turn over veggies to make sure they cook evenly on both sides and to the appropriate doneness - try not to overcook.
While your vegetable sheet pan is in the oven, cook your salmon. (If you decide to bake your salmon, you can out the fillets in the oven with the veggies).
Blot with paper towels to dry the surface to remove excess moisture - this will help you get a nice crispy sear. Season the fish with salt, pepper, garlic powder, fish spice, and old bay seasoning.
In a non-stick pan, add the oil and heat on medium heat. Place the salmon skin down, cooking 5-6 minutes. Add the thyme, but garlic, then turn over the fillets.
Cooking for 2 minutes, then get to spoon and baste with butter sauce to finish cooking it for another 3 minutes. Remove from heat when cooked to your preferred doneness - at least 145F or flaky when you open along the grain with a fork - be sure to check the thickest part of the fillets.
Add a little more butter to the pan once the fish is removed to make more sauce, pour over the fish when ready to eat.
Serve hot with the vegetables and the remaining butter sauce.
