Salmon and Asparagus in a Bag

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Salmon and Asparagus in a Bag
45 min.
4
255kcal

Suggestions


If you're looking for a healthy and delicious meal that you can whip up quickly, look no further than this vibrant Salmon and Asparagus in a Bag recipe. Perfectly tailored for those maintaining a gluten-free or dairy-free lifestyle, this dish not only boasts a perfect health score of 100, but it also delivers on flavor and freshness. Imagine tender, flaky salmon infused with zesty lemon and fragrant dill, paired with crisp asparagus and nutrient-rich spinach, all cooked together in a convenient foil pouch to lock in moisture and flavor.

This meal shines in its simplicity and ease of preparation. In just 45 minutes, you can create a delightful dish that serves four people, making it ideal for family dinners or meal prep for the week. Not only does this recipe highlight the incredible health benefits of salmon and fresh vegetables, but it also keeps calorie count in check at just 255 per serving. Whether you're serving it as a satisfying lunch, a cozy dinner, or even as a dazzling main course for guests, the combination of ingredients provides a perfect balance of protein, healthy fats, and essential nutrients.

Gather your favorite herbs and spices, fire up the oven, and get ready to enjoy a meal that’s wholesome and bursting with flavor. Salmon and Asparagus in a Bag is not just a dish; it's a culinary experience that nourishes the body and delights the taste buds.

Ingredients

  • pound asparagus spears trimmed
  • tablespoon capers 
  • tablespoon dill weed dried
  • servings salt and ground pepper black to taste
  • tablespoon juice of lemon 
  • tablespoons olive oil 
  • 0.3 cup onion diced red
  • pound salmon fillet skinless
  • cup pkt spinach sliced
  • 0.3 cup water 

Equipment

  • bowl
  • oven
  • knife
  • baking pan
  • aluminum foil
  • microwave

Directions

  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Place asparagus and water in a covered, microwave-safe, and vented bowl; steam in the microwave for 5 minutes.
  3. Rub salmon with olive oil, 1 tablespoon lemon juice, dill weed, salt, and black pepper; place in a foil oven bag. Toss spinach, capers, red onion, and asparagus with salt, black pepper, and 1 tablespoon lemon juice in the foil oven bag.
  4. Place vegetables on top of salmon. Fold foil bag closed and place in a baking dish.
  5. Bake in the preheated oven until salmon flakes easily with a fork, about 30 minutes. Carefully split bag open with a knife to release steam.

Nutrition Facts

Calories255kcal
Protein39.63%
Fat50.37%
Carbs10%

Properties

Glycemic Index
30.75
Glycemic Load
0.9
Inflammation Score
-9
Nutrition Score
28.269565250563%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
6.96mg
Kaempferol
4.75mg
Myricetin
0.03mg
Quercetin
21.65mg

Nutrients percent of daily need

Calories:254.74kcal
12.74%
Fat:14.43g
22.2%
Saturated Fat:2.14g
13.39%
Carbohydrates:6.45g
2.15%
Net Carbohydrates:3.53g
1.28%
Sugar:2.69g
2.99%
Cholesterol:62.37mg
20.79%
Sodium:116.36mg
5.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.54g
51.08%
Vitamin K:88.31µg
84.1%
Selenium:44.16µg
63.08%
Vitamin B12:3.61µg
60.1%
Vitamin B6:1.07mg
53.64%
Vitamin B3:10.13mg
50.63%
Vitamin B2:0.61mg
36.08%
Vitamin A:1653.53IU
33.07%
Phosphorus:297.07mg
29.71%
Vitamin B1:0.43mg
28.89%
Copper:0.53mg
26.35%
Folate:104.99µg
26.25%
Potassium:872.04mg
24.92%
Iron:4.01mg
22.27%
Vitamin B5:2.22mg
22.22%
Vitamin E:2.47mg
16.45%
Manganese:0.32mg
16.09%
Magnesium:60.27mg
15.07%
Vitamin C:11.11mg
13.47%
Fiber:2.92g
11.68%
Zinc:1.43mg
9.54%
Calcium:65.91mg
6.59%
Source:Allrecipes