dontmissmyplate 10/29/26 dontmissmyplate 10/29/26

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.

Yield: 4

Author: Dontmissmyplate

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.

Prep time: 20 MinCook time: 40 MinTotal time: 1 Hour

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Ingredients

Salmon

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

Creamy pepper sauce

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

Pasta

18 oz fresh refrigerated fettuccine, divided as needed
Salt, for the pasta water
Reserved pasta water, as needed

Brocolli

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

900

Fat (grams)

43 g

Carbs (grams)

78 g

Fiber (grams)

8 g

Protein (grams)

48 g

Sodium (milligrams)

950 mg

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dontmissmyplate 1/31/25 dontmissmyplate 1/31/25

Creamy Roasted Broccoli and Cauliflower Bake

If you’re looking for a comforting, veggie-packed dish, this cheesy roasted broccoli and cauliflower bake is an easy winner. Roasting the vegetables brings out their natural sweetness and nuttiness, while a rich, creamy cheese sauce ties everything together. It works beautifully as a hearty side or even a main for a simple weeknight meal.

Start by tossing broccoli and cauliflower florets with a little olive or avocado oil, seasoning generously with salt, pepper, and perhaps a hint of smoked paprika or garlic powder. Roast at high heat until the edges are golden and crispy, giving them a stir halfway through. The dry heat intensifies the flavors and adds a satisfying texture that boiling or steaming just can’t match. A squeeze of fresh lemon or a drizzle of balsamic glaze right before serving brightens the dish and balances the richness.

Once the veggies are roasted, fold them into a smooth cheese or mornay sauce, topping with extra cheese or breadcrumbs for a golden, bubbly finish. Serve it straight from the oven for maximum comfort, or make it ahead and reheat—it’s just as delicious the next day. Whether you’re cooking for a crowd, prepping meals for the week, or just craving something cozy, this bake delivers flavor, texture, and ease in every bite.

Yield: 4-6

Author: Dontmissmyplate

Creamy Roasted Broccoli and Cauliflower Bake

If you’re craving a cozy, veggie-packed dish, this creamy vegetable bake is perfect! Roasting enhances the natural sweetness of the broccoli and cauliflower, while a rich, cheesy mornay sauce and crispy topping make it irresistible..

Prep time: 15 MinCook time: 40 MinTotal time: 55 Min

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