June 8, 2023

Contra Mare

Slick Healthy

Healthy Coho Salmon Recipe | KATU

The author of “The Nutritionist’s Kitchen”, Carly Knowles shared her healthy Coho Salmon recipe. Click here for more information about Carly.

Salmon en Papillote with Seasonal Vegetables

  • Parchment paper
  • Four 4-ounce salmon fillets (skin on or off)
  • Sea salt and ground black pepper
  • 1 small fennel bulb
  • 1 tablespoon olive oil
  • 1 large lemon

Prepare the parchment paper pockets. Cut four 18-inch long pieces of parchment paper and fold each in half crosswise, creasing the paper at the fold. Using scissors, cut a semicircle on the folded parchment paper, using the creased side as the middle of the circle. Discard the pieces you cut off. When you open the folded paper, you should reveal a symmetrical circle. Complete four parchment circles and set aside.

Preheat oven to 425F. Wash and thoroughly dry each salmon fillet with paper towels; salt and pepper all sides. Place on a dry plate and set aside.

Using a mandolin or sharp knife, thinly slice your fennel bulb. You should have about 1 cup of sliced fennel pieces. Place in a medium-size mixing bowl and toss with olive oil until well combined. Thinly slice the lemon and set aside.

Prepare one salmon pocket at a time. Put a parchment circle on a baking sheet and place 3 slices of lemon down first in a line on one half of the circle. Place one salmon fillet skin-side down (if skin on) on top of the lemon slices. Top with a small handful (about 1/4 cup) of fennel pieces. Fold the other half of the parchment circle over the salmon and crimp the sides together along the rounded edge, folding tightly to completely seal the pocket closed. Repeat with the other fillets until you have four sealed salmon pockets arranged on one or two baking sheets.

Place the baking sheet(s) in the oven and bake for 10 to 12 minutes or until the fish is cooked through. Use less baking time for thinner pieces of fish and more for thicker pieces.

To serve, place one pocket on each dinner plate for diners to open (my preferred way). Alternatively, you can unwrap all the pockets, remove the salmon and fennel/lemon with a spatula, and serve them together on a platter.

Note: Parchment paper works best for making the pockets, but foil is a good alternative when needed. You can substitute any type of fish in this recipe. Adjust the cooking time as needed, depending on the thickness of the fish. Other seasonal vegetable variations I like include asparagus ribbons and basil (spring) or thinly sliced blood orange and shallots (winter).