Salmon with Fennel Baked in Parchment

Gluten Free
Popular
Health score
35%
Salmon with Fennel Baked in Parchment
30 min.
4
320kcal

Suggestions

Ingredients

  •  fennel bulb paper thin sliced for this (a mandoline helps )
  • 24 ounce salmon fillet fresh skinless ( is best)
  • servings kosher salt 
  • servings pepper black freshly ground
  • servings juice of lemon to taste
  • 12 slices optional: lemon whole very thin (from 1 to 2 lemons)
  • sprigs several of fennel fronds fresh
  • Tbsp butter 

Equipment

  • baking sheet
  • baking paper
  • oven
  • knife
  • roasting pan

Directions

  1. Preheat oven to 350°F (175°C).
  2. Lay down a square of parchment paper on a flat surface. Fold the parchment in half to create a crease, then open it up again.
  3. Place several slices of fennel bulb below the crease of the parchment paper in a mound, and sprinkle with salt.
  4. Place one fillet of salmon on top of the fennel bulb slices. Squeeze fresh lemon juice over the salmon (anywhere from a teaspoon to a tablespoon, or to taste).
  5. Sprinkle the salmon generously with salt and pepper.
  6. Lay sprigs of fennel fronds over the salmon.
  7. Lay 3 thin slices of lemon over the fennel fronds and salmon (more if you want). Or you could put the lemon sliced down first and top with the fronds, your choice. I think the slices on top look better. Dot the top with butter.
  8. the parchment over the salmon and secure close. There are several way that you can accomplish this.
  9. One easy and particularly attractive way is to fold a corner near the folded edge of the parchment paper into a triangle. Then about halfway down that triangle, fold another triangle over the previous triangle.
  10. Working down and around the parchment edges, you can create folds all around the edges. When you come to the last folded edge, tuck the corner under the parchment.
  11. There is an excellent video available that shows this technique here: How to Wrap Fish in Parchment. This technique works well with individual portions.
  12. You may find it easier to wrap a large (multi serving) fillet in the following way. Arrange the fillet so that its long side is facing you, and the two shorter ends are to the left and right. Then lift up the parchment edges closest to you, and furthest from you, bring them together, and fold them over a few times. Then tuck the left and right edges under the fillet.
  13. Bake:
  14. Place on a roasting pan or baking sheet.
  15. Bake at 350°F for 20 minutes.
  16. Serve immediately. To serve, you can either carefully transfer each salmon fillet and mound of fennel slices to individual plates, or you can serve the salmon in the pouch itself, on a plate.
  17. To eat, you can either unwrap the pouch, or cut through the top with a sharp knife to expose the salmon inside.

Nutrition Facts

Calories320kcal
Protein43.6%
Fat47.21%
Carbs9.19%

Properties

Glycemic Index
49.38
Glycemic Load
1.47
Inflammation Score
-6
Nutrition Score
28.729999884315%

Flavonoids

Eriodictyol
5.85mg
Hesperetin
8.03mg
Naringenin
0.32mg
Luteolin
0.4mg
Kaempferol
0.01mg
Myricetin
0.11mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:320.3kcal
16.01%
Fat:16.76g
25.79%
Saturated Fat:5.39g
33.67%
Carbohydrates:7.35g
2.45%
Net Carbohydrates:4.87g
1.77%
Sugar:3.22g
3.57%
Cholesterol:108.82mg
36.27%
Sodium:345.43mg
15.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.83g
69.66%
Vitamin B12:5.42µg
90.35%
Selenium:62.67µg
89.53%
Vitamin B6:1.44mg
72.16%
Vitamin B3:13.78mg
68.92%
Vitamin B2:0.67mg
39.66%
Phosphorus:375.99mg
37.6%
Vitamin K:37.56µg
35.77%
Potassium:1124.2mg
32.12%
Vitamin B5:3.04mg
30.35%
Vitamin C:23.99mg
29.07%
Vitamin B1:0.4mg
26.85%
Copper:0.48mg
23.78%
Folate:63.93µg
15.98%
Magnesium:62.21mg
15.55%
Iron:1.94mg
10.78%
Fiber:2.48g
9.92%
Zinc:1.23mg
8.23%
Manganese:0.16mg
8.04%
Vitamin A:330.26IU
6.61%
Calcium:57.83mg
5.78%
Vitamin E:0.56mg
3.74%