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
Blackened Salmon with Berbere Cream Sauce (30-Minute Recipe)
Salmon is one of my favorite proteins, in fact I try to eat it at least once a week. It’s rich in omega-3s, packed with protein, vitamins B12 and D, and it’s just plain delicious. For this recipe, I wanted to take a classic weeknight staple and elevate it with a little international flair, blending bold flavors from East Africa and the American South into one gorgeous, flavorful dish.
Blackened salmon is a favorite for a reason: the seared, smoky crust locks in moisture, giving each bite a deep, savory punch. Traditionally, you might see Cajun or Creole seasoning used, but I love swapping in berbere—a complex, aromatic East African spice blend that’s one of my go-to all-purpose seasonings. Berbere adds warmth, heat, and depth that’s a little different from what you find on every other weeknight plate.
If you’re making berbere at home, toast the whole seeds (like coriander, fenugreek, cardamom, and cumin) before grinding with paprika, chili, garlic, and ginger. The result is a fragrant, spicy seasoning that’s fantastic on salmon, roasted veggies, or even in soups. Premade blends work perfectly too, and sourcing from an authentic store is always a bonus.
For the sauce, I lean on a Creole-style cream sauce, which is similar to Cajun but generally a little more balanced and bright thanks to the tomato flavour, onions, bell pepper, and spices. Adding cream turns it into a silky, luxurious accompaniment that pairs beautifully with the bold, spiced salmon. You can keep the sauce rustic, with all the veggies, or strain it smooth for a more elegant finish, the choice is yours.
One of the things I love about this sauce is its versatility. It’s perfect on salmon, but also shines with flounder, shrimp, or any firm-fleshed fish. I served mine here with citrus forward, roasted asparagus for a classic pairing, but this is a dish that adapts beautifully to what’s in season.
Blackened Salmon with Berbere Cream Sauce
Tender, flaky salmon gets a bold East African-inspired kick with a silky berbere cream sauce. Quick, flavorful, and versatile, this dish is perfect for weeknights, entertaining, or seasonal meals.
Ingredients
- 4 salmon fillets
- 4 tsp berbere seasoning (about 1 tsp per fillet, adjust to taste)
- 1 tsp salt (¼ tsp per fillet)
- 1 tsp garlic powder (¼ tsp per fillet)
- 1 tsp onion powder (¼ tsp per fillet)
- Olive oil, for drizzling
- ½ medium red onion, diced
- 1–2 garlic cloves, minced
- 1/3 cup celery, diced
- 1 red bell pepper, diced
- 1 hot chili pepper, minced
- 2 tsp berbere seasoning
- 1 tsp smoked paprika
- 1 tsp black pepper
- 1 tsp seasoned salt
- 1 tsp cayenne pepper (optional, for extra heat)
- 2 tsp chicken bouillon paste
- 1 tbsp tomato paste
- 1 tbsp Worcestershire sauce
- 1 tbsp rice vinegar
- 1 tbsp flour
- 1 tbsp butter
- 1 tbsp sun-dried tomatoes, minced
- 1 cup heavy cream
- 1 cup water
- 1/3 cup grated Parmesan cheese
- Lemon juice, to finish (optional)
- Cooking oil or ghee, for sautéing
Instructions
- Pat the salmon dry. Drizzle lightly with olive oil, then rub with berbere, salt, garlic powder, and onion powder. Set aside to absorb flavors.
- In a pan, sauté the garlic and onion for 1–2 minutes. Add the celery and cook for 1 minute. Stir in the bell pepper and chili; cook for 2 minutes. Add the spices and sauté for 30 seconds to release their aroma, adding oil if needed.
- Stir in the bouillon paste and cook for 30 seconds. Push everything to one side, melt the butter, and mix in the flour to form a roux. Add the sun-dried tomatoes, Worcestershire sauce, and rice vinegar.
- Add the water and cream. Simmer over medium-low heat for about 5 minutes, stirring frequently. Stir in the Parmesan and cook until the sauce thickens. Adjust seasoning with salt and a squeeze of lemon juice if desired.
- Heat a cast-iron pan over medium-high heat (turn on the vent). Once hot and lightly smoking, add oil. Place the salmon skin-side down and sear for 2–4 minutes, depending on thickness. Avoid overcrowding the pan.
- Flip and cook for another 2–3 minutes. Lower heat if needed to prevent burning. For thicker fillets, transfer to a 400°F oven and cook for 3–5 minutes until the internal temperature reaches 145°F. Let rest for 5 minutes.
- Plate the salmon and spoon the sauce over top. Serve as is, or strain part of the sauce for a smoother texture.
Notes
- The berbere is customizable. Adjust the heat level to your taste.You can also substitute with Cajun, Old Bay, or Creole seasoning if needed.
- Serve with asparagus, roasted vegetables, rice, or grits.
- The sauce also works beautifully tossed with pasta like linguine.
Nutrition Facts
Calories
420Fat (grams)
30 gCarbs (grams)
10 gFiber (grams)
3 gSugar (grams)
4 gProtein (grams)
36 gI am not a certified nutritionist and any nutritional information on dontmissmyplate.com should only be used as a general guideline.