How to Make Salmon in Parchment

Gluten Free
Dairy Free
Very Healthy
Health score
100%
How to Make Salmon in Parchment
55 min.
2
749kcal

Suggestions

Ingredients

  • 10  spears asparagus 
  • servings salt and ground pepper black to taste
  • teaspoon olive oil extra-virgin
  • small potatoes 
  • 16 ounce center-cut salmon fillets boneless skinless

Equipment

  • baking sheet
  • sauce pan
  • baking paper
  • oven
  • pot
  • colander

Directions

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Take two pieces of parchment paper, fold in half, and cut a half-circle starting at each crease. They should look similar to a heart-shape when unfolded. Coat each piece of parchment with olive oil on both sides.
  3. Place potatoes in a saucepan and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 20 minutes.
  4. Drain.
  5. Bring a pot of lightly salted water to a boil.
  6. Add asparagus, and cook uncovered until slightly tender, about 5 minutes.
  7. Drain in a colander, then immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the asparagus is cold, drain well, and set aside.
  8. Place 1 salmon fillet, half the asparagus, and half the potatoes in the middle of one side of a prepared parchment paper.
  9. Sprinkle with salt and pepper and drizzle with extra-virgin olive oil. Fold other half of circle over and seal parchment edge by making overlapping folds around the edge. At the end, fold the last crease in the opposite direction of the rest to ensure it seals. Repeat with the second piece of prepared parchment and remaining ingredients.
  10. Place pouches on a baking sheet.
  11. Bake in the preheated oven for 15 minutes.
  12. Remove from oven and allow to sit for 5 minutes before cutting open parchment. The salmon is done when it flakes easily with a fork.

Nutrition Facts

Calories749kcal
Protein30.45%
Fat20.33%
Carbs49.22%

Properties

Glycemic Index
73.88
Glycemic Load
65.69
Inflammation Score
-9
Nutrition Score
54.940435119297%

Flavonoids

Isorhamnetin
4.56mg
Kaempferol
5.19mg
Quercetin
14.75mg

Nutrients percent of daily need

Calories:748.68kcal
37.43%
Fat:16.94g
26.06%
Saturated Fat:2.67g
16.67%
Carbohydrates:92.26g
30.75%
Net Carbohydrates:79.34g
28.85%
Sugar:5.48g
6.09%
Cholesterol:124.74mg
41.58%
Sodium:132.05mg
5.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:57.07g
114.14%
Vitamin B6:3.43mg
171.64%
Vitamin C:104.95mg
127.21%
Selenium:86.16µg
123.08%
Vitamin B12:7.21µg
120.2%
Vitamin B3:23.99mg
119.93%
Potassium:3421.35mg
97.75%
Phosphorus:786.05mg
78.61%
Vitamin B1:1.04mg
69%
Vitamin B2:1.14mg
66.94%
Copper:1.27mg
63.52%
Vitamin B5:5.5mg
55.04%
Fiber:12.93g
51.7%
Magnesium:194.44mg
48.61%
Manganese:0.96mg
47.79%
Folate:179.92µg
44.98%
Vitamin K:44.34µg
42.23%
Iron:7.53mg
41.81%
Zinc:3.36mg
22.42%
Vitamin A:706.27IU
14.13%
Calcium:108.08mg
10.81%
Vitamin E:1.24mg
8.29%
Source:Allrecipes