salmon bowl, hand rolls, and mango salsa tacos

episode #4 of meal prep for food snobs

Hi! Welcome to “good mood food” from Kale Me Maybe’s Carina Wolff. If you’ve made it here and aren’t yet a subscriber, come join! You can expect recipes, musings, and faves in your inbox every week! Paid subscribers get even more on Saturdays — right now I’m doing a 30-minute budget meal series! Learn more about the paid tier of my newsletter here. You can also try a week for free!

CATCH UP!

I’m going to make this catch up short and sweet because this week’s meal prep recipes are taking up a whole lot of room, but I don’t have anything major to report anyway! Truly the same old, same old. I’ve been enjoying cooking extra lately, probably because I’m leaning into the little luxuries of food. This week, I’ve made a creamsicle matcha, cheese-stuffed dates too many times to count, anchovy, butter, and radish toast, caramelized banana toast, whipped bone marrow…I could go on! I’ll share a roundup of these on Instagram soon, but indulging in these little treats really brightens my day.

THINGS I’M LOVING!

I saw a TikTok where a woman took her toddler-sized t-shirts and turned them into rompers for her baby by adding some snaps. I was inspired, so I went to a thrift store by my house and picked up a few toddler-sized tees and ordered this kit from Amazon to get crafting. This is my new favorite hobby! It ends up giving Sagan unique outfits that literally cost just a few dollars, and it’s very easy to do. One note: the reviews are a little iffy, but I had no issues with it!

This is the summer of jean shorts for me, and I succumbed to the Bermuda denim shorts trend with zero regrets. These are from H&M, and they’re just the right amount of loose without being too baggy. It’s nice to not only have “short shorts” and own a pair with a different silhouette. They have different wash options (including a very cute cream), and at only $30, they’re a steal (plus, they always have sales).

I’ve been holding off on sharing these Masa chips because they are on the pricier side, but damn, are they SO good. My mom is obsessed with them and always steals them from me because she thinks they’re the best she’s ever had, so make of that information what you will. They have different flavors (I recommend a bundle), but the churro ones remind me of those cinnamon twists from Taco Bell, and the Cobanero remind me of Doritos. The ingredients are nice and simple, and they’re cooked in tallow, which adds a nice flavor. Although a minor pet peeve of mine is when brands are loud about not having seed oils, but hey! The product is good.

RECIPE!

Meal Prep for Food Snobs is back! Yay!

This week we are working with salmon, and because this series is for us snobs, each recipe tastes truly different than the next. I promise you won’t be sick of salmon by the end of the week! And you’re going to feel so healthy getting in your omega 3s!

The three recipes we’re cooking this week are:

• Mediterranean Salmon Tzatziki Bowl

• Salmon Tacos with Mango Avocado Salsa

• Spicy Salmon Hand Rolls

At the start of the week, you’ll make:

• Baked lemon salmon (for everything)

• Quick pickled onions (for bowl and tacos)

• White rice (for bowl and hand rolls)

• Tzatziki (for bowl and tacos)

Here are all the groceries you’ll need:

Please note these recipes serve two people, so cut in half if you’re cooking for one!

• 2 ¾ pounds salmon (confession: I like Atlantic cause it’s so soft and buttery. Whole Foods is my favorite)

• 1 1/2 cups uncooked white rice (I like medium-grain)

• 4 taco-sized flour tortillas

• 1 1/2 cups Greek yogurt

• 1 medium red onion

• 6 cloves garlic

• 2 bunches green onion

• 3 medium Persian cucumbers

• 2 red bell peppers

• 1 medium zucchini

• 1 honey mango

• 3 medium avocados

• 2-3 lemons

• 2 limes

• 5 nori sheets

• 1/2 cup feta

• Fresh dill

• Fresh cilantro

• Fresh mint

• Microgreens

Here are the pantry staples you’ll need:

• Olive oil

• White vinegar

• Rice vinegar

• Mayonnaise

• Sriracha

• Soy Sauce

• Sugar

• Ground cumin

• Taco seasoning

• Sesame seeds (white, black, or both)

• Salt

Cooking Order

I made the bowl first so the salmon and rice could both be fresh. I recommend starting here, and you can roast your veggies for the bowl at the same time as your salmon!

Reheating Instructions

I included reheat instructions for the tacos, since it’s part of the recipe to fry them up with some taco seasoning. The salmon hand rolls don’t need reheating (yay), and if you choose to make the salmon bowl later, it can also be enjoyed cold, almost like a salad.

Lemon Salmon

• 2 ¾ lbs salmon

• 4 cloves garlic, finely chopped

• 2 tbsp olive oil

• Juice of 1 lemon

• Optional: extra lemon slices to top

• Salt & pepper

1. Preheat oven to 400 F. Add your salmon to a parchment-lined baking sheet.

2. In a small bowl, combine garlic, olive oil, lemon juice, and a good pinch or two of salt and pepper. Drizzle over the salmon, and brush the mixture over everything to evenly coat the salmon. Optional: place a lemon wedge on top of each filet for extra lemon flavor.

3. Bake for 12-15 minutes until salmon is fully cooked through — check that it’s pink, opaque, and easily flakes with a fork. I usually find 13 minutes is the sweet spot, but it will depend on the thickness of your filets!

Quick Pickled Onions

• 1 medium red onion, thinly sliced

• 1 1/2 cups white vinegar

• 1/2 cup sugar

• 2 teaspoons kosher salt

1. Add onions to a medium bowl. In a saucepan, bring vinegar, sugar and salt to a boil. Stir until sugar and salt has dissolved.

3. Pour the vinegar mixture over the onions, stirring to make sure all the onions get coated. Let onions cool to room temperature, and then transfer to a jar or place directly into the fridge, making sure to cover either the jar or the bowl. You can use these right away, but they also continue to marinate after a couple days!

Rice

• 1 1/2 cups uncooked medium-grain white rice

Cook rice according to your preferred method. I use the Instant pot and add 2 cups water. I pressure cook on high for 15 minutes with 10 minutes slow release.

Tzatziki (recipe adapted from The Wanderlust Kitchen)

• 2 Persian cucumbers, grated

• 1 1/2 cups full-fat Greek yogurt

• 2 large garlic cloves, minced

• 2 tbsp extra virgin olive oil

• 1 tbsp white vinegar

• 1/2 tsp salt

• 1 tbsp chopped dill

1. Grate your cucumbers, and use a cheesecloth (or add to a fine mesh sieve) to squeeze out as much liquid as possible.

2. In a small/medium bowl, mix together Greek yogurt, garlic, olive oil, vinegar, and salt until completely smooth. Then mix in the drained, grated cucumber and dill.

Mediterranean Salmon Bowl (serves 2)

Salmon

• Use 1/3 of your baked salmon for this recipe (cut into 2 filets)

Veggies

• 2 red bell peppers

• 1 medium/large zucchini

Lemon Cumin Rice

• Half your cooked rice (about 2 cups cooked)

• 1 teaspoon ground cumin

• Juice of 1 lemon

• 1/4 teaspoon salt

Avocado Feta Salad

• 1 medium/large avocado, diced

• 1/3 cup crumbled feta

• 1 1/2 tbsp chopped dill

• Juice of 1/2 lemon

• Salt

1. Start by roasting the veggies (you can make these at the same time as the salmon). Preheat oven to 400 F. Slice your peppers in half lengthwise, removing the stem, seeds, and any excess flesh. Dice your zucchini.

2. Line a baking sheet with parchment paper, and add the peppers facing down. Add the zucchini next to the peppers, and toss in a little olive oil and salt. Bake for 20-25 minutes until peppers are nice and charred and zucchini is soft, stirring the zucchini halfway through. Let the peppers cool before removing the skin and cutting into slices.

3. Make your avocado salad by mixing together your avocado chunks with crumbled feta, lemon, dill, and a pinch of salt.

4. Make your lemon cumin rice by mixing together rice, cumin, lemon juice, and salt. Add to the bottom of two bowls.

5. Top each bowl with the salmon, avocado feta salad, red peppers, zucchini, some pickled onions, and a big dollop of tzatziki.

Spicy Salmon Hand Rolls (makes about 8-10 hand rolls)

• Use 1/3 of your baked salmon for this recipe, skin removed (about 2 cups mashed salmon)

• 3 tbsp mayonnaise

• 1 1/2 tbsp sriracha

• 1 tsp soy sauce or tamari

• 2 bunches green onion, thinly sliced

• 1 1/2 cups cooked white rice

• 1/2 tsp salt

• 1/2 tsp sugar

• 2 tablespoons rice vinegar

• 5 nori sheets

• 1 avocado, cut into thin slices

• 1 Persian cucumber, cut into matchsticks

• Micro greens (I used assorted rainbow)

• Sesame seeds

1. Add the salmon to a medium bowl and mash with a fork. Add the sriracha, mayo, soy sauce, and green onions, and mix together.

2. Add cooked rice to a bowl along with salt, sugar, and rice vinegar. Since you’re using leftover rice, it may be a little dry, so you can add water, 1 tablespoon at a time, to moisten it up.

3. Cut your nori in half lengthwise, and then trim 2 inches off the end. Lay the nori shiny side down. Add a spoonful of rice to end of the nori, and press flat with the back of spoon. Top with a heaping spoonful of the salmon filling, and top with a sprinkle of sesame seeds. Add 2 thin slices of avocado, followed by a a few slices of the cucumber and a small handful of micro greens.

4. To roll the hand roll, take the bottom left corner and bring it up to meet the right corner of the filling, rolling at a diagonal. When you’ve rolled your hand roll, wet your finger with some water to seal the hand roll closed. Once you’re done with your hand rolls, serve immediately so they don’t get soggy!

Salmon Tacos with Mango Avocado Salsa (makes 4 tacos)

• Use 1/3 of your baked salmon for this recipe, skin removed

• 1 tsp taco seasoning

• 4 taco-sized flour tortillas (I used street taco sized)

• 1 ripe honey mango, finely chopped

• 1 medium avocado, finely chopped

• 2 tbsp finely chopped cilantro

• 1 tbsp finely chopped mint

• Juice of 1 lime (plus 1 lime cut into slices for serving)

• Tzatziki

• Pickled onions

1. Start by preparing your mango avocado salsa. In a medium bowl, combine mango, avocado, cilantro, mint, lime juice, and a good pinch or two of salt. Set aside.

2. Rub 1 teaspoon of taco seasoning on top of your remaining salmon. In a cast-iron skillet (or other large skillet that’s not likely to stick), heat up a drizzle of oil on medium-high heat (I used avocado oil). Add the salmon top-side down, and cook for 1-2 minutes to get the top crispy. Flip the salmon, cover, and cook for another minute or two to get the salmon nice and warm all the way through. Remove from heat, and keep covered while you assemble your tacos.

3. Heat up a small skillet on medium heat, and warm the tortillas for 1-2 minutes on each side. You can keep your tortillas warm while you assemble each taco by wrapping them in foil and keeping them in a 200 F oven or toaster oven.

4. To make each taco, start by adding a dollop of tzatziki and spreading it across the tortilla. Top with salmon, the mango salsa, and some pickled onions. I also added a little extra chopped cilantro on top. Serve with a squeeze of lime!

IN CASE YOU MISSED IT!

Last week, paid subscribers received a recipe for a bright and fresh chickpea salad with cucumbers and mini peppers over lemony goat cheese whipped with yogurt. Great to enjoy on your own, with some toasted bread, or even as an appetizer with friends!

Just a reminder that anytime you become a paid subscriber, you get access to ALL of the past recipes in the archive. You can always do a free 7-day trial as well!