Salmon parcels with vegetables

Cooking en papillote guarantees tender salmon and fragrant vegetables, with no added fat and minimal washing-up. Rich in omega-3 and protein, this light, healthy dinner takes 5 minutes to prepare and cooks by itself in the oven. Ideal on weeknights.

Preparation: 10 min  |  Cooking: 20 min  |  Servings: 2  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 410 kcal · 36 g protein · 5 g carbohydrate · 26 g fat

Ingredients

• 2 salmon fillets
• 1 courgette
• 1 carrot
• 1 lemon
• 1 tbsp olive oil
• dill, salt, pepper

Method

1. Preheat the oven to 200 °C. Cut the courgette and carrot into thin strips.
2. Place the vegetables in the centre of two sheets of baking paper and put a salmon fillet on top.
3. Drizzle with olive oil and lemon juice, and add the dill, salt and pepper.
4. Seal the parcels tightly and bake for 18 to 20 minutes (salmon fully cooked).

Nutritional benefits

Salmon is one of the best sources of omega-3 (EPA/DHA), which are good for the heart and blood fat profile, and DHA contributes to a baby’s brain development during pregnancy (provided the fish is fully cooked, which the parcel guarantees). Cooking without added fat keeps the dish light, and the vegetables provide fibre and vitamins. High in protein (34 g) and low in carbohydrate, it is a healthy, complete and easily digested dinner.

Variations and substitutions

• Other fish: cod, trout, sea bream.
• Different vegetables: fennel, cherry tomatoes, leek, asparagus.
• Flavourings: ginger and soy sauce for an Asian touch.
• More filling: add a portion of rice or quinoa.

Storage and making ahead

Best eaten straight from the oven to enjoy it tender. Cooked salmon keeps for 1 to 2 days in the fridge and can be eaten cold, flaked into a salad. Prepare the parcels in advance, ready to go in the oven.

💡 Good to know

Cut the vegetables thinly (or into strips with a peeler) so that they cook at the same time as the salmon. Sealing the parcel well traps the steam: it is what gently cooks and flavours the fish.

Read also

Discover more cholesterol recipes · high-protein recipes · recipes for pregnancy · gluten-free recipes · lactose-free recipes.

The foods in this recipe: salmon · courgette · carrot · lemon · olive oil.

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