The Ultimate Salmon in Parchment

Health score
43%
The Ultimate Salmon in Parchment
45 min.
4
797kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cubes chicken stock see frozen per cube
  • 0.3 bunch cilantro leaves for garnish
  • tablespoons coriander seeds toasted
  • cup couscous 
  • tablespoons curry powder 
  • tablespoons fennel seeds toasted
  • tablespoons cilantro leaves fresh chopped
  • clove garlic peeled
  •  juice of lemon juiced
  • 0.5 tablespoon kosher salt 
  • servings kosher salt and pepper black freshly ground
  • 0.5 teaspoon lemon zest 
  • 16  mussels cleaned
  • servings olive oil extra-virgin
  •  chile fresh red roughly chopped
  • 24 ounce salmon fillet boneless skinless
  •  scallions finely sliced for garnish
  • stick butter unsalted

Equipment

  • food processor
  • oven
  • mixing bowl
  • mortar and pestle
  • kitchen scissors

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 350 degrees F.
  3. Place 2 sheet trays in oven to warm.
  4. Combine ingredients in a food processor and pulse until smooth.
  5. To prepare the Salmon and Mussels: Begin by making a seasoning with fennel and coriander seed and salt and pepper. Pound spices in a mortar and pestle, or grind with a coffee grinder, until you have a rough powder.
  6. In a large mixing bowl combine couscous, cilantro, lemon zest and half the spice mix. Stir well to combine, drizzle with olive oil, then divide evenly among 4 large pieces of parchment (big enough to create a folded pocket for the salmon). Nestle into the couscous 1 frozen chicken stock cube for each portion. Top with the piece of salmon and then sprinkle with remaining spice mix. Squeeze lemon juice over the top of each piece of fish and couscous then set 4 mussels around the fish in each packet. Fold over the parchment to create a pocket and trim paper to make a heart shape. Crimp over the edges, working from one end to the other to secure the paper tightly then brush with olive oil so the paper doesn't burn. Carefully transfer the parchment pockets to the hot sheet trays (you will probably need to put 2 per tray) then bake in the oven for 20 to 25 minutes.
  7. When done, the paper will puff up.
  8. Cut open tableside with scissors, top with curry butter, and shower with fresh chopped scallions and cilantro.

Nutrition Facts

Calories797kcal
Protein22.55%
Fat56.41%
Carbs21.04%

Properties

Glycemic Index
88.75
Glycemic Load
21.61
Inflammation Score
-8
Nutrition Score
41.036086580028%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
1.37mg

Nutrients percent of daily need

Calories:797.44kcal
39.87%
Fat:50.12g
77.11%
Saturated Fat:18.43g
115.16%
Carbohydrates:42.06g
14.02%
Net Carbohydrates:36.12g
13.13%
Sugar:1.14g
1.26%
Cholesterol:163.46mg
54.49%
Sodium:1057.5mg
45.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.07g
90.14%
Vitamin B12:9.37µg
156.23%
Selenium:78.43µg
112.04%
Manganese:1.93mg
96.52%
Vitamin B3:15.98mg
79.89%
Vitamin B6:1.58mg
79.13%
Phosphorus:531.01mg
53.1%
Vitamin B2:0.81mg
47.41%
Vitamin B1:0.55mg
36.79%
Vitamin B5:3.61mg
36.14%
Potassium:1225.49mg
35.01%
Vitamin K:36.19µg
34.47%
Copper:0.68mg
33.98%
Vitamin C:25.62mg
31.05%
Iron:5.37mg
29.81%
Magnesium:113.13mg
28.28%
Vitamin E:3.67mg
24.47%
Fiber:5.94g
23.78%
Vitamin A:1105.83IU
22.12%
Folate:80.78µg
20.19%
Zinc:2.43mg
16.22%
Calcium:126.38mg
12.64%
Vitamin D:0.42µg
2.83%