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
Biltong Carbonara
Carbonara is one of the most iconic Roman pasta dishes in the world, traditionally built around cured pork, pecorino cheese, eggs, black pepper, and pasta water to create a silky emulsion without cream. In this version, I wanted to reinterpret that structure through a Southern African lens using one of the region’s most beloved ingredients: biltong.
Biltong is a cured and air-dried beef commonly enjoyed across Zimbabwe, South Africa, Botswana, and Namibia. While many people compare it to jerky, the flavor and texture are completely different. Biltong is richer, more tender, and deeply savory, with concentrated beef flavor from the curing and drying process. It is not just a snack where I come from, it is part of the culture.
For this dish, I wanted to respect the foundation of a traditional carbonara while introducing the bold identity of biltong in a way that still feels intentional and balanced. Instead of replacing the classic smoky pork notes entirely, I use rendered bacon fat to preserve that familiar carbonara backbone while allowing the cured beef flavor of the biltong to take center stage.
The result is a fusion dish that feels both comforting and personal. Silky pasta coated in a glossy pecorino and egg sauce, layered with black pepper, smoky bacon fat, and the deep umami of biltong.
This recipe reflects the kind of cooking I love most, honoring classic techniques while telling my own story through flavor.
Biltong Carbonara
A Southern African-inspired twist on classic Roman carbonara made with biltong, pecorino, eggs, and smoky bacon fat for a rich, savory pasta with bold cured beef flavor.
Ingredients
- 8 oz (225g) dry spaghetti noodles
- 3 strips thick bacon (for rendered fat)
- 1 cup (black pepper) biltong, divided into two portions (½ cup finely chopped and ½ cup sliced for garnish)
- 2 whole eggs
- 1 egg yelp
- 1 1/4 cup grated pecorino cheese
- 1½ teaspoon freshly cracked black pepper
- 1 large garlic clove, smashed
- 1–1½ cups reserved pasta water
- Chilli flakes (optional)
Instructions
- In a large mixing bowl, combine the egg, yolk, pecorino, ½ teaspoon of the black pepper, and 1/2 the biltong, finely chopped. Mix thoroughly with a fork until fully combined then set aside.
- Bring a large pot of salted water to a boil. Cook the spaghetti noodles until 1 minute before al dente according to package instructions.
- Reserve 1–1½ cups pasta water before draining.
- Place bacon strips into a cold pan. Turn heat to medium-low and cook until crispy and the fat has rendered, about 6–8 minutes. Remove bacon (use for another reicepe) and set the oil aside. Keep rendered fat in the pan.
- Lower heat to low-medium then add smashed garlic clove and a small pinch of black pepper to the bacon fat. Cook for 20–30 seconds until fragrant, then remove garlic.
- Add drained pasta into the pan and toss in the bacon fat, follwoed by add a small splash of reserved pasta water and toss again.
- Transfer the pasta to the mixing bowl with the egg mixture.
- Wait about 10 seconds so the pasta is hot but not scorching.
- Toss aggressively until the sauce begins coating the pasta.
- Add reserved warm pasta water gradually, 1 tablespoon at a time, until the sauce becomes glossy and silky. Be patirnet, it's can take a few mintue!
- Twirl pasta onto serving plates and top servings with sliced biltong, extra pecorino, freshly cracked black pepper and chilli flakes.
- Serve immediately.
Nutrition Facts
Calories
640Fat (grams)
34 gSat. Fat (grams)
14 gCarbs (grams)
38 gFiber (grams)
2 gProtein (grams)
32 gI am not a certified nutritionist and any nutritional information on dontmissmyplate.com should only be used as a general guideline.
Kale-Stuffed Shells in a Pumpkin Peanut Sauce
Stuffed pasta shells are an the easy recipe for a quick supper that is sure to please. You can probably make the shell-stuffing a family exercise as well! I reached back to a familiar ingredient trio I grew up on I like to bring to life in modern classics like this one. That is, peanut butter, pumpkin and kale! The recipe, of course, includes other ingredients including spinach, ricotta, parmesan, and pesto, which bring everything together nicely.
The beauty is you can adjust it to suit what you have available in your kitchen, what's in season, and your preferences.
The most important thing is to make sure both the filling AND the sauce the shells are nestled in are equally intense in flavour. Keep tasting as you go. It will make the finished product so much better.
Speaking of which, I had some left over jerk mushroom and lentil mixture I used to stuff some mini turnovers, about 1/4 cup. I add that to the peanut pumpkin sauce. If you want to add another dimension of flavor, you could start off with diced bacon when you sauté the onions, or, add some ground beef to the sauce to make a sort of Bolognese.
Ingredients
Sauce:
1/2 a box of jumbo shells
2/3 cups pumpkin puree
1/4 cup peanut butter
1 tablespoon palm oil
1 tablespoon olive oil
1 teaspoon salt
1/2 cup vegetable broth
2 tablespoons cooking wine
2 tablespoons Worchester sauce
1 tablespoon black pepper
1/2 yellow onion, chopped
1 tablespoon garlic
1 teaspoon fenugreek powder
1 teaspoon fresh sage, chopped
1 teaspoon coriander
1 teaspoon paprika
3 tablespoons pumpkin spice pepper sauce (I used Camella’s Kitchen’s)
1 teaspoon chili flakes
1/2 cup tomatoes, diced
1/4 cup tomato paste
Filling:
1 cup chopped kale and spinach
1 cup ricotta cheese
1 teaspoon olive oil
1/3 cup grated parmesan
2 tablespoons lemon juice
1 teaspoon salt
1 tablespoon black pepper
2 tablespoons pesto
Instructions
Cook the pasta as directed on the box until al dente, set aside. If you overcook they will break down so keep that mind.
Sauté the onion, spices, sage, and garlic in the olive and palm oil for about 3 minutes until fragrant on medium-low heat - don’t burn!
Add the tomato paste and diced tomatoes and cook for 2-3 minutes. Add the pumpkin puree, broth, cooking wine, and Worchester sauce. Stir until evenly mixed and thickened, then add the peanut butter, paprika and chili flakes. Simmer for about 5 minutes, set aside.
Fill your baking tray about halfway with the sauce, set aside.
In a small bowl, stir the parmesan, salt, olive oil, pepper, pesto, spinach and kale until evenly mixed.
Stuff the shells with about 1 heaped teaspoon, then carefully lay the shells on top of the pumpkin peanut sauce.. Bake in the oven at 350F for about 25 minutes.
Remove the baking dish to cool for about 5 minutes before serving.
Mushroom Stroganoff
If you're looking for a delicious, quick and easy lunch or dinner meal, this is it!
I used a mixture of mushrooms to give the dish more flavour and dimension, adding rosemary, dried thyme, and other spices.
I also choose to deglaze the pan with cooking wine, adding truffle oil and sautéing the onions and mushrooms in peanut oil.
These kinds of choices make a huge difference when it comes to a finished product.
You won’t want to skip the step where you mix the sour cream with a bit of broth - this helps to prevent the dairy product from curdling.
Mushroom Stroganoff
Ingredients
- 4-ounces mushrooms (mix of shitake, oyster, and cremini)
- 1 teaspoon salt
- 3 tablespoons peanut oil
- 1/3 of a poblano pepper
- 1 tablespoon black pepper
- 1 tablespoon truffle oil
- 2 tablespoons cooking wine
- 1/4 cup sour cream
- 1 teaspoon dried thyme
- 1 tablespoon fresh rosemary
- 1 teaspoon cumin
- 1 teaspoon chili flakes
- 1 teaspoon fenugreek powder
- 1 cup beef broth (or 1 bouillon cube + 1 cup water)
- 1/2 yellow onion
- 2 cups egg noodles
Instructions
- Slice the onions lengthways and sauté in a pan with the mushrooms, rosemary, dried thyme, cumin, fenugreek, chili flakes, salt, pepper and the poblano pepper in peanut oil. Cook for about 10 minutes to sweat out the mushrooms and caramelize the onions.
- Drizzle the truffle oil then deglaze the pan with the cooking wine.
- Add the broth and simmer for 2-3 minutes. Scoop out about 2 tablespoons of the broth and mix it with the sour cream. Add it back to the mushrooms and mix well.
- Prepare the noodles as instructed on the bag, wait to drain until you combine with the mushrooms.
- Mix the noodles in with the creamy mushroom mixture. Season with additional black pepper and chili flakes.
Nutrition Facts
Calories
600Fat (grams)
38.1Carbs (grams)
51.7Protein (grams)
13.7