Salmon Fillet en Papillote with Julienne Vegetable

Gluten Free
Dairy Free
Very Healthy
Health score
94%
Salmon Fillet en Papillote with Julienne Vegetable
30 min.
1
455kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 0.3 cup carrots julienned
  • tablespoon vermouth dry
  • 0.3 cup fennel bulb julienned
  • 0.3 cup leeks white julienned
  •  cranberry-orange relish with white, pithy membrane removed cut into wedges
  • ounce salmon fillet 
  • teaspoon salt 
  • 0.3 cup snow peas julienned
  • 0.1 teaspoon coriander seed whole fine

Equipment

  • baking paper
  • microwave

Directions

  1. Watch how to make this recipe.
  2. Take a 15 by 36-inch piece of parchment paper and fold in 1/2 like a book. Draw a large 1/2 heart on paper with fold of paper being the center of the heart.
  3. Cut out heart and open.
  4. Lay fennel, leeks, carrots, and snow peas on parchment in center to 1 side of fold.
  5. Mix together salt, pepper, and ground coriander.
  6. Sprinkle vegetables with 1/2 of salt, pepper, and coriander.
  7. Lay salmon on top of vegetables and season with remaining salt, pepper and coriander. Top with the orange wedges and sprinkle with vermouth. Fold other side of heart over fish and starting at top of heart shape, fold up both edges of parchment, overlapping folds as you move along. Once you reach the end tip, twist several times to secure tightly.
  8. Place on microwave safe plate and cook for 4 minutes, on high in microwave, or until fish reaches 131 degrees. Open parchment carefully and serve for a complete meal.

Nutrition Facts

Calories455kcal
Protein43.56%
Fat30.17%
Carbs26.27%

Properties

Glycemic Index
198.33
Glycemic Load
8.34
Inflammation Score
-10
Nutrition Score
47.728695620661%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
35.7mg
Naringenin
20.07mg
Luteolin
0.3mg
Kaempferol
1.06mg
Myricetin
0.28mg
Quercetin
0.77mg

Nutrients percent of daily need

Calories:455.29kcal
22.76%
Fat:14.9g
22.93%
Saturated Fat:2.31g
14.47%
Carbohydrates:29.2g
9.73%
Net Carbohydrates:22.41g
8.15%
Sugar:17.88g
19.86%
Cholesterol:124.74mg
41.58%
Sodium:2477.17mg
107.7%
Alcohol:1.42g
100%
Alcohol %:0.35%
100%
Protein:48.41g
96.82%
Vitamin A:8403.22IU
168.06%
Selenium:84.29µg
120.41%
Vitamin B12:7.21µg
120.2%
Vitamin C:98.9mg
119.88%
Vitamin B6:2.13mg
106.42%
Vitamin B3:19.12mg
95.62%
Vitamin B2:0.98mg
57.91%
Phosphorus:530.48mg
53.05%
Potassium:1730.71mg
49.45%
Vitamin B1:0.73mg
48.35%
Vitamin B5:4.58mg
45.75%
Vitamin K:46.36µg
44.16%
Copper:0.73mg
36.66%
Folate:144.68µg
36.17%
Fiber:6.79g
27.16%
Magnesium:106.38mg
26.6%
Manganese:0.45mg
22.52%
Iron:3.67mg
20.4%
Calcium:143.78mg
14.38%
Zinc:1.85mg
12.32%
Vitamin E:1.09mg
7.26%