Stay healthy and bake your fish in parchment paper. Dress it up with herbs and your Parchment Poached Salmon makes a great weeknight meal.
Yes, I really mean it. I’ve made salmon in dozens of different ways. It’s delicious and good for you. It is also my kids favorite fish to eat, besides fried fish and chips. Poaching and steaming salmon certainly is the healthier way to cook it, because no additional oil or fat is needed. But, unlike poached chicken (BLAH!), poached fish is moist and delicious. And poaching with parchment paper and popping it in the oven is beyond easy. It’s like poaching for dummies.
You don’t require much liquid to for the steam to cook your fish and vegetables in parchment paper. I placed a couple slices of lemon on top, arrange the veggies around the fish and drizzled everything with a little white wine. My only seasonings were salt and lemon pepper. Super easy.
The hubby loves fish and gets bored with salmon. But, because the kids love it and it’s always available, we eat it a lot. You can parchment poach most any fillets of fish, like halibut, catfish, snapper and tilapia. Go to town with your favorite vegetables, too, making sure they cut into approximately ½-inch pieces to insure proper cooking.
If you don’t have parchment paper, don’t sweat it. Foil works great, too. You can also do this on a camping trip and place your foil packets on a grate over hot coals.
After I took pictures I grabbed a fork, like I always do, and tasted it. I didn’t get to plate it. I just stood there and gobbled the whole thing down. I managed to take a moment and photograph my indulgence.
At least I didn’t feel guilty about eating this meal! Especially since I will be turning 40 next month and I need to drop a few pounds to ring in the next decade with style.
- 2 salmon, fillets, 5oz each
- ⅛ tsp salt
- ⅛ tsp lemon pepper
- 4 slices of lemon, (2 per fillet)
- 6 broccoli florets
- 2 mushrooms, sliced
- ¼ cup red bell pepper, chopped
- 2 tsp white wine, dry, divided
- 2 sprigs of thyme, fresh, divided
- Preheat oven to 450ºF.
- Rinse salmon filets with water and pat dry with paper towels.
- Place each salmon fillet in the center of a 16" x 12" piece of parchment paper and season with salt and lemon pepper.
- Lay 2 slices of lemon over each of the salmon filets.
Divide broccoli, mushrooms and bell pepper evenly and arrange around the salmon.
- Top each salmon filet with 1 tsp wine and 1 sprig of thyme.
- Pull the two long ends of parchment paper straight up, fold ends together and continue to roll and crimp until tightly sealed.
Roll and crimp the smaller ends of the parchment paper until your package is wrapped up.
- Place fish packets onto a baking sheet and bake for 15 minutes.
- Remove from the oven and allow packets to rest for 5 minutes before opening.
- Place packet on your plate and open slowly and carefully as the steam can burn your hands.
Serving Suggestions: Serve alone or with wild rice.
Cooking Tips: Also great with most fillets of fish, like halibut, catfish, snapper and tilapia.
Amount Per Serving: Calories: 348Total Fat: 18gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 89mgSodium: 327mgCarbohydrates: 11gFiber: 5gSugar: 3gProtein: 35g