Slide Meals

3-day slide meal plan · Protein: salmon fillet

Days: 3
Protein: salmon fillet
Budget:

$$$–
Difficulty:

🍳🍳🍳–

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Explore vibrant Brazilian flavors with salmon fillet, featuring dendê oil, coconut milk, and lime. Each day offers a unique taste of Bahia.

Slide Chain

• Day 1: Moqueca de Salmão

• Day 2: Salmon with Black Bean Salsa

• Day 3: Plantain and Salmon Rice Bowl

• Combined Shopping List

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Day 1: Moqueca de Salmão

Ingredients

Main

• 2 lbs salmon fillet

• 2 limes, juiced

• 1/2 cup dendê oil

• 1 can coconut milk

• 1 red bell pepper, sliced

• 1 onion, sliced

• 3 cloves garlic, minced

• 1 bunch cilantro, chopped

• salt to taste

• pepper to taste

Side

• 2 cups rice

• 4 cups water

• salt to taste

Directions

1. Reserve 1 lb salmon fillet for tomorrow. Marinate remaining salmon with lime juice, salt, and pepper for 30 minutes.

2. In a large pot, heat dendê oil; sauté onion, garlic, and bell pepper until soft.

3. Add coconut milk and bring to a simmer.

4. Add marinated salmon and cook until just done, about 8 minutes.

5. Cook rice with water and salt according to package instructions.

6. Garnish moqueca with cilantro and serve with rice.

Cook’s Notes:

Reserve 1 lb of salmon for the next day’s recipe.

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Day 2: Salmon with Black Bean Salsa

Ingredients

Main

• 1 lb reserved salmon fillet

• 1 lime, juiced

• salt to taste

• pepper to taste

• 1 tbsp olive oil

Salsa

• 1 can black beans, drained

• 2 tomatoes, diced

• 1/2 onion, finely chopped

• 1/2 red bell pepper, diced

• 1 lime, juiced

• 1/2 bunch cilantro, chopped

• salt to taste

• pepper to taste

Directions

1. Season reserved salmon with lime juice, salt, and pepper.

2. Heat olive oil in a pan and cook salmon until done, about 6 minutes per side.

3. Mix black beans, tomatoes, onion, bell pepper, lime juice, cilantro, salt, and pepper to make salsa.

4. Serve salmon topped with black bean salsa.

Cook’s Notes:

Ensure salmon is cooked to your preference.

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Day 3: Plantain and Salmon Rice Bowl

Ingredients

Main

• 1 lb salmon fillet, cubed

• 1 tbsp olive oil

• salt to taste

• pepper to taste

• 1 tsp cumin

• 1 tsp paprika

• 1 tsp chili powder

Side

• 3 plantains, sliced

• 1/2 cup olive oil

• salt to taste

Additional

• 1 cup leftover rice

• cilantro for garnish

Directions

1. Season salmon with salt, pepper, cumin, paprika, and chili powder.

2. Heat olive oil in a pan and cook salmon until browned, about 8 minutes.

3. Fry plantains in olive oil until golden; drain on paper towels and season with salt.

4. Reheat leftover rice and serve with salmon and plantains, garnished with cilantro.

Cook’s Notes:

Use the remaining salmon for this dish.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• salmon fillet — 3 lbs

• lime — 3

• cilantro — 1 bunch

• dendê oil — 1 cup

• coconut milk — 2 cans

• red bell pepper — 2

• onion — 2

• garlic — 6 cloves

• rice — 3 cups

• tomatoes — 4

• black beans — 1 can

• plantains — 3

• olive oil — 1 cup

• salt — 1 tbsp

• pepper — 1 tbsp

• cumin — 1 tbsp

• paprika — 1 tbsp

• chili powder — 1 tbsp

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Final Notes

Enjoy a taste of Bahia with these vibrant salmon dishes, perfect for a culinary journey through Brazil.