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.
Salmon Parcels
2014-08-10 12:20:08
Serves 4
Prep Time
10 min
Cook Time
20 min
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
- 4 x 125g salmon fillets (fresh or frozen, see notes for frozen)
- 1 pepper thinly sliced
- 2 medium carrots thinly sliced
- 1/2 head broccoli
- 1 handful of green beans
- dash of lemon juice
- pepper
- 4 medium potatoes
- 1 tbsp rapeseed or vegetable oil
Instructions
- Pre-heat the oven to Gas Mark 5.
- 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.
- Place in a baking tray, drizzle in 1 tbsp oil and put in the oven.
- Now cut out 4 large pieces of foil, I always underestimate so be generous, about A4 sized.
- Thinly slice the carrots and peppers and cut the broccoli into small pieces.
- Lay 1 fillet of salmon in the middle of each piece of foil. Season with pepper and a dash of lemon juice.
- Now lay a mixture of vegetables on top.
- Fold each parcel up, bring both sides to the middle and fold them down into a parcel. It doesn't have to look pretty 😉
- Put in the oven with the potatoes and cook for 20 minutes.
Notes
- If you are using frozen salmon fillets this still works, just cook the parcels for an extra 10 minutes.
https://www.dietitianuk.co.uk/