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Salmon en Papillote with Leeks

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My three boys – my husband, son and dog – absolutely love salmon, so we make it a few times a week. A fish rich in omega-3, salmon has many health benefits, including anti-inflammatory properties. I love making this for my family as much as I could. But, with all of my health conditions, including lupus, fibromyalgia, hypothyroidism and neuropathy, it is tough for me to cook and hard for me to be on my feet. This makes stovetop cooking is immensely difficult.

Balancing my desire to cook my family a healthy meal with my suffering body, I sought out an easy way to prepare salmon. Baking the salmon in parchment paper allows the fish to steam in its juices and that of the ingredients you put in it. The result is not only healthy but absolutely delicious. It also allows me to rest while it bakes, and clean up in a snap!

This pairs perfect with my pickled cucumber and rhubarb salad!

Further Food Commentary:

Salmon is a wonderful source of anti-inflammatory Omega-3 fatty acids. These essential fatty acids are in short supply in our processed food culture. Salmon is also low in mercury, making it a good safe choice. Responsibly farmed or wild salmon are best. With lemons, leeks, capers and olive oil as supporting ingredients this meal is very healthy. Olive oil has Omega-9 fatty acids, another thing most of us are deficient in.

By Dianne Rishikof, MS, RDN, LDN
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Salmon en Papillote with Leeks

Stars ( Reviews)

  • Prep Time:10 minutes
  • Cook Time:18-24 minutes
  • Servings: 1

Ingredients

1 skinless salmon fillet (6-8 ounces)

Sea salt and pepper, to taste

1/2 stalk of leek (cut lengthwise, washed, and chopped into 1/2 inch pieces)

Olive oil to drizzle

1/2 lemon (juiced, then sliced into thin slices)

1 teaspoon of capers with juice

Instructions

  1. Preheat oven to 350 degrees Farenheit.
  2. Sprinkle salt and pepper on the salmon and set aside.
  3. Toss leeks with olive oil, and additional salt and pepper.
  4. Fold a large piece of parchment paper in half.
  5. Create a bed with a layer of the leeks in the fold of the parchment.
  6. Place the salmon on top of the leeks.
  7. Drizzle lemon juice, additional olive oil, salt and pepper over the top of salmon.
  8. Place three lemon slices on top.
  9. Drizzle with olive oil, salt and pepper.
  10. Top with capers and its juice.
  11. Fold the top paper over the salmon and tightly fold from one end to the other to seal the salmon into the packet.
  12. Place the parchment packet on a baking sheet.
  13. Bake for 18-24 minutes, depending on oven temperature and the thickness of the salmon.
  14. Cut the package open and enjoy!

 

Suggested Pairing: serve with a side of pickled cucumber and rhubarb salad!

Preheat oven to 350 degrees Farenheit. Sprinkle salt and pepper on the salmon and set aside. Toss leeks with olive oil, and additional salt and pepper. Fold a large piece of parchment paper in half. Create a bed with a layer of the leeks in the fold of the parchment. Place the salmon on top of the leeks. Drizzle lemon juice, additional olive oil, salt and pepper over the top of salmon. Place three lemon slices on top. Drizzle with olive oil, salt and pepper. Top with capers and its juice. Fold the top paper over the salmon and tightly fold from one end to the other to seal the salmon into the packet. Place the parchment packet on a baking sheet. Bake for 18-24 minutes, depending on oven temperature and the thickness of the salmon. Cut the package open and enjoy!   Suggested Pairing: serve with a side of pickled cucumber and rhubarb salad!

Nutrition Information

Per Serving:  Calories: 238; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 83mg; Sodium: 2367mg; Potassium: 576mg; Carbohydrate: 4g; Fiber: 1g; Sugar: 1g; Protein: 32g

Nutrition Bonus: Vit C: 23%; Iron: 11%
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