Salmon Parcels: a simple supper that cooks itself.

I love cooking, but there are days when I just need something I can throw in the oven and leave it to cook itself. Days when I really don’t have the energy to cook but know it’s even more important that I have a healthy dinner at that point. Know what I mean?

This recipe has saved me on several occasions. It is such a simple way to cook fish and yet it always comes out moist and and perfectly cooked, more importantly it is wolfed down by my kids! I cut the salmon into chunks and the baby finds it easy finger food.

Dietitian UK: Salmon Foil Parcels with Potato Wedges.

Salmon Parcels
Serves 4
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
302 calories
49 g
20 g
6 g
15 g
1 g
387 g
104 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
387g
Servings
4
Amount Per Serving
Calories 302
Calories from Fat 55
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 20mg
7%
Sodium 104mg
4%
Total Carbohydrates 49g
16%
Dietary Fiber 6g
26%
Sugars 5g
Protein 15g
Vitamin A
132%
Vitamin C
200%
Calcium
8%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 x 125g salmon fillets (fresh or frozen, see notes for frozen)
  2. 1 pepper thinly sliced
  3. 2 medium carrots thinly sliced
  4. 1/2 head broccoli
  5. 1 handful of green beans
  6. dash of lemon juice
  7. pepper
  8. 4 medium potatoes
  9. 1 tbsp rapeseed or vegetable oil
Instructions
  1. Pre-heat the oven to Gas Mark 5.
  2. Scrub the potatoes and slice into wedges. Either parboil these for 5 minutes or place in the microwave spread on a large plate for 5 minutes.
  3. Place in a baking tray, drizzle in 1 tbsp oil and put in the oven.
  4. Now cut out 4 large pieces of foil, I always underestimate so be generous, about A4 sized.
  5. Thinly slice the carrots and peppers and cut the broccoli into small pieces.
  6. Lay 1 fillet of salmon in the middle of each piece of foil. Season with pepper and a dash of lemon juice.
  7. Now lay a mixture of vegetables on top.
  8. Fold each parcel up, bring both sides to the middle and fold them down into a parcel. It doesn't have to look pretty 😉
  9. Put in the oven with the potatoes and cook for 20 minutes.
Notes
  1. If you are using frozen salmon fillets this still works, just cook the parcels for an extra 10 minutes.
beta
calories
302
fat
6g
protein
15g
carbs
49g
more
Dietitian UK http://www.dietitianuk.co.uk/

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