Parchment Baked Salmon

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
88%
Parchment Baked Salmon
40 min.
2
178kcal

Suggestions

Ingredients

  • 0.3 cup basil leaves chopped
  • servings salt and ground pepper black to taste
  •  optional: lemon thinly sliced
  • ounce salmon fillet 

Equipment

  • baking sheet
  • baking paper
  • oven
  • knife
  • kitchen thermometer

Directions

  1. Place an oven rack in the lowest position in oven and preheat oven to 400 degrees F (200 degrees C).
  2. Place salmon fillet with skin side down in the middle of a large piece of parchment paper; season with salt and black pepper.
  3. Cut 2 3-inch slits into the fish with a sharp knife. Stuff chopped basil leaves into the slits. Spray fillet with cooking spray and arrange lemon slices on top.
  4. Fold edges of parchment paper over the fish several times to seal into an airtight packet.
  5. Place sealed packet onto a baking sheet.
  6. Bake fish on the bottom rack of oven until salmon flakes easily and meat is pink and opaque with an interior of slightly darker pink color, about 25 minutes. An instant-read meat thermometer inserted into the thickest part of the fillet should read at least 145 degrees F (65 degrees C). To serve, cut the parchment paper open and remove lemon slices before plating fish.

Nutrition Facts

Calories178kcal
Protein51.59%
Fat36.9%
Carbs11.51%

Properties

Glycemic Index
63.75
Glycemic Load
0.93
Inflammation Score
-5
Nutrition Score
18.851304082767%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Luteolin
1.03mg
Kaempferol
0.02mg
Myricetin
0.27mg
Quercetin
0.62mg

Nutrients percent of daily need

Calories:177.63kcal
8.88%
Fat:7.37g
11.34%
Saturated Fat:1.14g
7.1%
Carbohydrates:5.18g
1.73%
Net Carbohydrates:3.59g
1.31%
Sugar:1.36g
1.51%
Cholesterol:62.37mg
20.79%
Sodium:51.12mg
2.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.2g
46.39%
Vitamin B12:3.61µg
60.1%
Selenium:41.62µg
59.46%
Vitamin B6:0.98mg
48.79%
Vitamin B3:9mg
44.98%
Vitamin C:29.16mg
35.35%
Vitamin B2:0.44mg
26.13%
Phosphorus:237.27mg
23.73%
Vitamin B5:2mg
19.97%
Vitamin B1:0.28mg
18.6%
Potassium:640.35mg
18.3%
Copper:0.32mg
15.82%
Vitamin K:12.61µg
12.01%
Magnesium:39.3mg
9.82%
Folate:36.35µg
9.09%
Iron:1.34mg
7.42%
Fiber:1.59g
6.34%
Zinc:0.78mg
5.22%
Vitamin A:216.04IU
4.32%
Manganese:0.08mg
4.08%
Calcium:33.4mg
3.34%
Source:Allrecipes