Recipes and Cooking Salmon in Parchment Cooking salmon in parchment paper is a super easy way to eat your healthy fats and omega-3s. By BHG Test Kitchen BHG Test Kitchen The Better Homes & Gardens Test Kitchen has been in continuous operation for nearly 100 years, developing and testing practical, reliable recipes that readers can enjoy at home. The Test Kitchen team includes culinary specialists, food stylists, registered and licensed nutritionists, and other experts with Bachelor of Science degrees in food science, food and nutrition, or culinary arts. Together, the team tests more than 2,500 recipes, produces more than 2,500 food images, and creates more than 1,000 food videos each year in the state-of-the-art test kitchen. Learn about BHG's Editorial Process Published on January 12, 2017 Print Share Share Tweet Pin Email Photo: Andy Lyons Prep Time: 30 mins Bake Time: 25 mins Total Time: 55 mins Servings: 4 Jump to Nutrition Facts 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 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. 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. 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. Print Nutrition Facts (per serving) 384 Calories 13g Fat 39g Carbs 27g Protein Show Full Nutrition Label Hide Full Nutrition Label 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.