Salmon en Papillote with Dill-Yogurt Sauce

Gluten Free
Very Healthy
Health score
69%
Salmon en Papillote with Dill-Yogurt Sauce
45 min.
4
324kcal

Suggestions


Looking for a delicious and healthy way to enjoy salmon? Look no further than this vibrant and flavorful Salmon en Papillote with Dill-Yogurt Sauce! This delightful dish combines the succulent taste of salmon with the aromatic flavors of fennel and leek, all wrapped up in a charming parchment package. As the salmon bakes, it steams to perfection, locking in moisture and creating a tender, flaky texture that's simply irresistible.

What sets this recipe apart is not only its mouthwatering taste but also its impressive health profile. With a health score of 69, this dish is sure to satisfy your cravings while keeping your wellness goals in check. It’s gluten-free and packed with nutrients, making it a fantastic choice for a light lunch or a satisfying dinner. At just 324 calories per serving, you can indulge without the guilt!

The accompanying dill-yogurt sauce adds a refreshing twist, complementing the rich flavors of the salmon perfectly. Rich in protein and healthy fats, this meal is designed to nourish your body and keep you feeling energized throughout the day. Plus, the unique presentation of salmon baked in parchment paper is not only beautiful but also makes for an enjoyable dining experience. So why not treat yourself and your loved ones to this gourmet delight that is easy enough for a weeknight yet impressive enough for company? Dive into the world of flavorful and healthy cooking with this Salmon en Papillote recipe!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup cucumber grated peeled seeded
  • 0.3 cup mirin dry
  • teaspoons olive oil extra virgin 
  • cups fennel bulb thinly sliced ( 1 medium)
  • tablespoon optional: dill fresh chopped
  • 0.3 teaspoon garlic minced
  • 0.1 teaspoon kosher salt 
  • teaspoon kosher salt 
  • 0.5 cup leek thinly sliced ( 1 small)
  • teaspoon juice of lemon fresh
  • 0.8 cup yogurt plain low-fat
  • 0.3 teaspoon pepper 
  • 24 ounce salmon 

Equipment

  • bowl
  • baking sheet
  • paper towels
  • baking paper
  • oven

Directions

  1. To prepare yogurt sauce, place grated cucumber on several layers of paper towels; cover with additional paper towels.
  2. Let stand 5 minutes, pressing down occasionally.
  3. Combine cucumber, yogurt, and next 3 ingredients (through garlic) in a small bowl. Stir in 1/4 teaspoon pepper and 1/8 teaspoon salt. Cover and refrigerate 1 hour.
  4. Preheat oven to 42
  5. Cut 4 (15 x 24-inch) pieces of parchment paper. Fold in half crosswise. Draw a large heart half on each piece, with the fold of the paper being the center of the heart.
  6. Cut out the heart, and open.
  7. Place about 1/2 cup fennel near fold of each piece of parchment. Top each serving with 2 tablespoons leek and 1/2 teaspoon oil.
  8. Sprinkle salmon evenly with 1 teaspoon salt and 1/2 teaspoon pepper.
  9. Place 1 fillet on each serving.
  10. Drizzle 1 tablespoon vermouth over each serving. Starting at the top of the heart, fold edges of parchment, sealing edges with narrow folds. Twist the end tip to secure tightly.
  11. Place packets on a baking sheet.
  12. Bake at 425 for 15 minutes.
  13. Remove from oven, and let stand 5 minutes.
  14. Place on plates; cut open.
  15. Garnish with chopped fresh dill, if desired.
  16. Serve immediately with yogurt sauce.

Nutrition Facts

Calories324kcal
Protein48.05%
Fat39.88%
Carbs12.07%

Properties

Glycemic Index
50.25
Glycemic Load
1.36
Inflammation Score
0
Nutrition Score
29.610869925955%

Flavonoids

Eriodictyol
0.53mg
Hesperetin
0.18mg
Naringenin
0.02mg
Isorhamnetin
0.04mg
Kaempferol
0.31mg
Myricetin
0.03mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:323.96kcal
16.2%
Fat:13.66g
21.02%
Saturated Fat:2.46g
15.35%
Carbohydrates:9.3g
3.1%
Net Carbohydrates:7.53g
2.74%
Sugar:5.64g
6.27%
Cholesterol:96.31mg
32.1%
Sodium:786.44mg
34.19%
Alcohol:1.42g
100%
Alcohol %:0.59%
100%
Protein:37.03g
74.07%
Vitamin B12:5.67µg
94.44%
Selenium:64.08µg
91.55%
Vitamin B6:1.47mg
73.65%
Vitamin B3:13.76mg
68.8%
Vitamin B2:0.77mg
45.14%
Phosphorus:436.52mg
43.65%
Vitamin K:35.66µg
33.96%
Potassium:1171.61mg
33.47%
Vitamin B5:3.27mg
32.67%
Vitamin B1:0.42mg
28.13%
Copper:0.49mg
24.57%
Magnesium:70.48mg
17.62%
Folate:69.24µg
17.31%
Calcium:137.39mg
13.74%
Manganese:0.23mg
11.59%
Iron:2.05mg
11.38%
Zinc:1.64mg
10.91%
Vitamin C:8.08mg
9.8%
Vitamin A:357.04IU
7.14%
Fiber:1.77g
7.08%
Vitamin E:0.67mg
4.45%
Source:My Recipes