Employment relationships have some similarities to romantic relationships. Ever know anyone in a long-term relationship or marriage, a giver who is always busting his/her ass to make the other person happy, and never really feeling like they get a fraction of that support in return? These people lament being taken for granted, yet they are often unwilling to set boundaries that convey the level of treatment they are unwilling to put with, the actions or behaviors that will cause them to leave. They'll often set soft boundaries in their head, "if so-and-so does this thing I will NOT put up with it and I will threaten to leave", then so-and-so inevitably does that thing and nothing is said, thereby reinforcing that the thing is an a-ok thing to do.
Your years of experience, hard work, and so-so pay have served to show your management that you are someone who will put up with lots of different things, without much pushback. Your management knows they can take advantage of you, so take advantage of you they will.
Employment relationships are unique in that they are structurally set up such that the employer has way more power than the employee. That doesn't leave you with a ton of options for setting boundaries when you're unhappy in your role, but one of the main ways you can exert your power is to leave.
You need to start looking for jobs elsewhere. In my experience, once the dynamic you're describing is set, it is really hard to break. Anecdotally, I don't think I've seen anyone do it staying with the same employer. Switching jobs is usually the only way to to reinvent yourself as someone who is worth the promotions, raises and accolades you want, but to do that you'll first need to develop the confidence to be willing to leave your next job if you don't get those things.
Another option, since you're approaching FIRE, is to kick back and stop busting your ass for an organization that clearly has no plans to reward you for it. Don't work long hours, or on weekends, do just the bare minimum to be seen as a decent employee. I think you will be surprised that if you do this, it really won't negatively impact your supervisors' assessments of the quality of your work. They will continue to think of you as a good employee even if you exert just half of the level of effort you currently are.