Salmon in Parchment

Cooking salmon in parchment paper is a super easy way to eat your healthy fats and omega-3s.

Salmon Parchment
Photo: Andy Lyons
Prep Time:
30 mins
Bake Time:
25 mins
Total Time:
55 mins
Servings:
4

Ingredients

  • 1 pound fresh or frozen skinless salmon or halibut fillets, 3/4 to 1 inch thick

  • 4 cup sliced or whole baby carrots,* sliced fresh mushrooms or sweet peppers, trimmed fresh green beans,* and/or sliced zucchini or yellow summer squash

  • ½ cup sliced green onions

  • 1 tablespoon snipped fresh oregano or 1 tsp. dried oregano, crushed

  • 2 teaspoon orange zest

  • 4 cloves garlic, halved

  • ¼ teaspoon salt

  • ¼ teaspoon black pepper

  • 4 teaspoon olive oil

  • 1 medium orange, halved and thinly sliced

  • 2 cup hot cooked brown rice or edamame

Directions

  1. Thaw fish, if frozen. Preheat oven to 350°F. Cut four 14-inch squares of parchment paper. Rinse fish; pat dry. If necessary, cut into four serving-size pieces.

  2. In a large bowl combine next seven ingredients (through black pepper). Spoon mixture onto parchment squares just below centers. Top with fish and drizzle with oil. Sprinkle lightly with additional salt and black pepper; top with orange slices. Fold parchment over fish and vegetables; fold open sides in several times to secure, curving the edges. Place packets in a 15x10-inch baking pan.

  3. Bake 25 to 30 minutes or until fish flakes easily (cut an "X" in top of packet to check for doneness). Serve with brown rice and, if desired, top with additional fresh oregano.

*

If using carrots and/or green beans, precook them. In a covered medium saucepan cook carrots and/or green beans in a small amount of boiling water 2 minutes; drain.

Nutrition Facts (per serving)

384 Calories
13g Fat
39g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 384
% Daily Value *
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 62mg 21%
Sodium 374mg 16%
Total Carbohydrate 39g 14%
Total Sugars 8g
Protein 27g
Vitamin C 80.4mg 402%
Calcium 78mg 6%
Iron 2.4mg 13%
Potassium 1063mg 23%
Folate, total 94.2mcg
Vitamin B-12 3.6mcg
Vitamin B-6 1.4mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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