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Lemon Basil Salmon En Papillote (in parchment) with Asparagus and Zucchini

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lemon-basil-salmon-en-papillote- parchment-asparagus-and-zucchini recipe Endometriosis heal diet

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Baking fish “en papillote” (“in parchment” in French) is a fast and delicious method. The fish cooks inside the parchment in its own juices, resulting in great flavor and an easy clean-up. It’s also a great way to avoid the excessive amounts of oil sometimes used during pan frying.

Further Food Commentary:

Parchment packets are impressive looking and impressively foolproof. This recipe uses just five basic ingredients and takes minutes to put together and cook, but it guarantees bold flavors and tender fish. Salmon is a rich source of omega-3 fats that support brain, heart and immune health, with anti-inflammatory properties that may also improve symptoms of arthritis. One of the few food sources of vitamin D, eating salmon can stimulate production of mood-boosting serotonin and promote improved mental health as well.

By Heather Goesch, MPH, RDN, LDN
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Lemon Basil Salmon En Papillote (in parchment) with Asparagus and Zucchini

Stars ( Reviews)

  • Prep Time:15 minutes
  • Cook Time:18 minutes
  • Servings: 2

Ingredients

2 (4 ounce) salmon filets
6 basil leaves
2 tablespoons extra virgin olive oil
1 lemon (thinly sliced)
1 zucchini (thinly sliced)
1 bunch of asparagus (chopped into 1-inch pieces)
Salt and pepper (to taste)
2 squares of parchment paper

Instructions

  1. Place a large baking sheet on middle rack of oven and preheat to 400°F.
  2. Season salmon with salt and pepper and cut 3-4 half inch slices in each piece of salmon.
  3. Roll one basil leaf and stuff into each slit in the salmon. 
  4. Arrange the zucchini and asparagus in mounds in the center of each parchment square.
  5. Drizzle vegetables with 1 tablespoon of olive oil and season with salt and pepper.
  6. Place one piece of salmon atop each mound.
  7. Drizzle each filet with the remaining olive oil, season with salt and pepper and top with lemon slices. 
  8. Fold the parchment paper to ensure that the salmon is completely enclosed.
  9. Transfer to the hot baking sheet and cook for 18 minutes.
  10. After baked, transfer salmon to plates and carefully open packages to allow steam to release before serving. Enjoy! 
Place a large baking sheet on middle rack of oven and preheat to 400°F. Season salmon with salt and pepper and cut 3-4 half inch slices in each piece of salmon. Roll one basil leaf and stuff into each slit in the salmon.  Arrange the zucchini and asparagus in mounds in the center of each parchment square. Drizzle vegetables with 1 tablespoon of olive oil and season with salt and pepper. Place one piece of salmon atop each mound. Drizzle each filet with the remaining olive oil, season with salt and pepper and top with lemon slices.  Fold the parchment paper to ensure that the salmon is completely enclosed. Transfer to the hot baking sheet and cook for 18 minutes. After baked, transfer salmon to plates and carefully open packages to allow steam to release before serving. Enjoy! 

Nutrition Information

Per Serving:  Calories: 404; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 1365mg; Potassium: 887mg; Carbohydrate: 14g; Fiber: 3g; Sugar: 4g; Protein: 29g

Nutrition Bonus:   Vit C: 74%; Vit A: 22%; Iron:7%

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