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
Meal Prep: Creamy Peri-Peri Chicken and Berbere Lamb Chili
Make two flavorful meals in one prep session: creamy peri-peri chicken with spiced rice and green beans for lunch, plus berbere lamb and chickpea chili with homemade corn cornbread for dinner.
Meal prep can be a delicious way to bring more variety to your week. With two thoughtfully paired dishes, you can have flavorful lunches and satisfying dinners ready to enjoy, leaving you more time to get on with your day. That's the idea behind Lunch + Dinner Duo, a series that brings two different meals together in one prep session. Each edition combines distinct flavors and ingredients to make planning ahead feel less repetitive and a lot more exciting.
In this first edition, I'm pairing creamy peri-peri chicken thighs with Cape Malay-inspired spiced rice and green beans for lunch, followed by berbere lamb and chickpea chili with homemade white cornbread for dinner. The combination brings together bold peri-peri flavors, the fragrant spices associated with Southern African cooking, and the warming complexity of Ethiopian berbere.
The creamy peri-peri chicken starts with Portuguese-style seasoning, garlic powder and peri-peri hot sauce. The chicken thighs are browned in a skillet before finishing in a lightly creamy garlic sauce made with onion, fresh garlic, chicken broth and a little heavy cream. The result is tender, flavorful chicken with a savory sauce that brings everything together without making the dish too rich. Alongside the chicken is rice inspired by the fragrant, warmly spiced flavors of Cape Malay cooking. Curry powder, cardamom, cinnamon sticks and bay leaves infuse the rice with aromatic flavor, while dried apricots add little bursts of sweetness. Served with green beans, it makes a colorful lunch with a balance of spice, sweetness and freshness.
For dinner, the berbere lamb and chickpea chili takes a different direction. Ground lamb is cooked with onion, garlic, tomatoes and berbere, an Ethiopian spice blend known for its layered warmth and depth. Chickpeas add texture and substance, while beef broth helps create a rich, savory chili. It's served with homemade white cornbread made with creamed corn and sweet corn kernels, giving the bread a tender texture and a touch of sweetness that complements the spices.
What makes this combination work is the contrast between the two meals. One pairs peri-peri chicken and fragrant, sweet-spiced rice with a creamy garlic sauce; the other brings together warming berbere spices, hearty lamb, chickpeas and sweet corn cornbread. Both are full of flavor, but each has its own character, giving you something different to look forward to at lunchtime and dinner.
Once everything is cooked, divide the meals into individual portions and store them in the refrigerator. Keep the cornbread separate from the chili until serving, and portion the chicken with its rice and green beans. When you're ready to eat, reheat the meals thoroughly, adding a small splash of broth or water to the chicken or chili if needed.
Creamy Peri-Peri Chicken with Spiced Rice and Green Beans
Juicy peri-peri chicken thighs simmered in a creamy garlic sauce, served with fragrant Cape Malay-inspired spiced rice with dried apricots and green beans. This flavorful meal prep lunch brings together a little heat, aromatic spices, and a touch of sweetness.
Ingredients
- 4 chicken thighs
- 2 tbsp peri-peri hot sauce
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 3 garlic cloves, minced
- 1 tsp smoked paprika
- 1 tsp sweet paprika
- ½ tsp ground cumin
- ½ tsp dried oregano
- ½ tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
- ½ onion, finely chopped
- 3 garlic cloves, minced
- 1 tbsp butter
- 1 tbsp all-purpose flour
- ½ cup chicken broth
- ½ cup heavy cream
- 2 cups white rice
- 4 tbsp butter
- 2 tsp curry powder
- 4 cardamom pods
- 2 cinnamon sticks
- 4 bay leaves
- ½ cup chopped dried apricots
- 3 tsp chicken bouillon paste
- 4 cups water
- Lemon juice, to taste
- ¼ cup toasted sliced almonds, optional
- 1 lb green beans, trimmed
- Salt and pepper, to taste
Instructions
- Combine the peri-peri hot sauce, olive oil, lemon juice, garlic, smoked paprika, sweet paprika, cumin, oregano, onion powder, salt and pepper. Coat the chicken thighs and allow them to marinate while you prepare the other ingredients.
- Heat a skillet over medium heat. Brown the chicken thighs for 3–4 minutes per side, then transfer them to a plate.
- Add the butter and chopped onion to the skillet. Cook until softened, then add the garlic. Stir in the flour and cook briefly. Gradually whisk in the chicken broth, scraping up the browned bits.
- Add the cream and return the chicken to the skillet. If any raw marinade remains, ensure it reaches a boil for at least one minute. Simmer until the chicken reaches an internal temperature of 165°F and the sauce thickens.
- For the rice, melt the butter in a saucepan and bloom the curry powder, cardamom pods, cinnamon sticks and bay leaves briefly. Add the rice and stir to coat.
- Add the chicken bouillon paste, dried apricots and the package-directed amount of water. Cover and cook according to the rice package instructions. Finish with lemon juice and toasted almonds, if using.
- Steam or boil the green beans until tender-crisp. Season with salt and pepper.
- Divide the rice, chicken, sauce and green beans among four meal-prep containers.
Notes
- Adjust the heat: The peri-peri hot sauce and Portuguese seasoning provide the main flavor. Taste the finished sauce before adding extra salt.
- Creaminess: The quarter cup of cream adds richness without making the sauce excessively heavy. The flour helps thicken the broth.
- Marinade safety: Never add raw chicken marinade directly to the finished sauce without thoroughly boiling it first.
- Rice variations: The dried apricots add sweetness to balance the warm spices. Toasted almonds are optional.
- Storage: Refrigerate in airtight containers and consume within 3–4 days. Reheat thoroughly.
Nutrition Facts
Calories
700Fat (grams)
32 gCarbs (grams)
65 gProtein (grams)
35 g
Berbere Lamb and Chickpea Chili with Cornbread
A hearty chili made with ground lamb, cooked chickpeas, tomatoes and warming berbere seasoning, served with homemade white cornbread featuring creamed corn and sweet corn kernels. It's a comforting, flavor-packed dinner that reheats well for meal prep.
Ingredients
- 1 pound ground lamb
- 1½ cups cooked chickpeas, drained
- 1 can (14.5 ounces) diced tomatoes, including the liquid
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 tablespoon berbere seasoning
- ½ teaspoon ground cumin, optional
- ½ of a 10-gram Knorr bouillon cube
- ½ cup beef broth or hot water to dissolve the bouillon
- A little additional water, as needed
- 1 fresh chili pepper, chopped
- 1 teaspoon rice seasoning blend
- Seasoned salt and black pepper, to taste
- Approximately 1 tablespoon lemon juice, to finish
- 1 tablespoon oil, if needed
- 1½ cups plain white cornmeal
- 1 cup all-purpose flour
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- 1 teaspoon salt
- 2 tablespoons sugar, optional
- 1 large egg
- 1 cup regular milk, including the additional 4 tablespoons used to adjust the batter
- 1 teaspoon lemon juice
- ⅓ cup melted butter
- ½ cup creamed corn
- ½ cup corn kernels, drained if canned
Instructions
- Heat a large pot over medium-high heat. Add the ground lamb and break it apart with a spoon. Cook for approximately 6–8 minutes until browned.
- If the lamb releases excess watery liquid, continue cooking uncovered until most of it evaporates. Spoon off excessive fat if necessary, leaving some behind for flavor.
- Add the diced onion and cook for 3–4 minutes. Stir in the minced garlic and chopped fresh chili pepper and cook for another 30 seconds.
- Add the tomato paste, berbere seasoning and optional cumin. Stir for about 1 minute to toast the spices and coat the lamb.
- Dissolve half the Knorr cube in ½ cup of beef broth or hot water.
- Add the undrained diced tomatoes, cooked chickpeas, prepared broth and rice seasoning blend. Stir everything together.
- Add a little extra water if the chili looks too thick. Start conservatively; the tomatoes also contribute liquid.
- Simmer the chilli uncovered for approximately 15–20 minutes, stirring occasionally, until the sauce thickens and the flavors come together.
- Finish with approximately 1 tablespoon of lemon juice. Taste before adding more seasoned salt, since the bouillon and seasoning blends may already contain salt.
- For the cornbread, preheat the oven to 400°F and grease an 8 × 8-inch baking pan.
- Whisk together the cornmeal, flour, baking powder, baking soda, salt and optional sugar in a large bowl.
- In a separate bowl, whisk the egg, milk, lemon juice, melted butter and creamed corn.
- Combine the wet and dry ingredients, stirring only until incorporated. Fold in the corn kernels. The batter should be thick but moist and spreadable.
- Transfer the batter to the prepared pan and smooth the top. Bake for 25–35 minutes, or until golden and a toothpick inserted into the center comes out without wet batter.
- Rest for at least 10–15 minutes before cutting into squares.
- Divide the chili into meal-prep containers. Cut the cooled cornbread into squares and pack separately to prevent it from becoming soggy.
Notes
- Chickpeas: This recipe uses 1½ cups of already-cooked chickpeas. If starting with dried chickpeas, soak and cook them separately until tender before adding them.
- Heat level: Berbere and the fresh chili pepper both contribute heat. Adjust the fresh pepper quantity to suit your preference.
- Broth: Beef broth gives the lamb a deeper flavor. The Knorr cube adds seasoning, so taste before adding extra salt.
- Cornbread texture: The creamed corn and kernels add moisture and texture. Avoid overmixing the batter.
- Storage: Refrigerate the chili and cornbread in separate airtight containers. Consume the chili within 4 days and reheat thoroughly.
Nutrition Facts
Calories
600Fat (grams)
30 gCarbs (grams)
55 gProtein (grams)
30 g