What’s better than your very own pouch of delicious fish?
In the Eating by Heart series, chef Colombe Jacobsen will be your guide to making healthy food choices. She will demonstrate how to make heart healthy recipes that don’t involve extra sodium, sugar and fat.
In episode 3 of Eating by Heart, Colombe Jacobsen demonstrates the perfect way to make salmon en papillote. Because salmon is filled with Omega-3 fatty acids, it’s ideal for a heart healthy diet.
Salmon en papillote is a fresh, easy-to-make dish that is great to serve at dinner parties, as every guest will have their own little pouch of fish. Colombe shows you how to make the individual packages by cutting hearts out of parchment paper. Next you will rub each salmon filet with olive oil and lay it on one side of the parchment heart. Sprinkle the salmon filet with sea salt and any fresh herbs you have on hand, such as parsley, thyme and tarragon. Next add freshly squeezed lemon juice for flavor and acidity.
This recipe is very versatile, because you can add flavors like miso or soy, and you can even put vegetables or whole grains underneath the salmon filet. Once you get the hang of the parchment paper pouch technique, you can use it all the time with different flavor combinations.
The next step is to crease and fold the parchment paper, creating a seal so that you can steam the salmon in the pouch. Place each pouch of salmon on a baking sheet. Now your salmon en papillote is ready to put in the oven. It only needs to bake for about 12-15 minutes, depending on the thickness of the salmon filet. The salmon will be nice and flavorful, since the parchment paper helps keep the fish from drying out.
This salmon en papillote recipe is low fat and calorie. Even though it uses only a minimal amount of oil, it’s full of flavors. The heart healthy Omega-3 fatty acids are just a bonus of this delicious and simple dish!
- 4 (5 ounce) fillets of wild salmon
- ¼ cup Mixed Fresh Herbs (parsley, basil, tarragon, dill)
- 1 lemon (juiced)
- 2 tablespoons olive oil
- Sea salt and pepper
InstructionsPreheat your oven to 375 degrees Fahrenheit. Cut 4 heart shapes out of parchment. First make a rectangle shape, fold in half and then cut half of the heart. Rub each filet with olive oil, then season with sea salt and pepper on both sides. Place one filet on one side of the folded parchment hearts. Sprinkle 1-tablespoon fresh herbs on each filet and fresh squeeze lemon juice over top. Fold the parchment closed, creasing and folding all around until you get to the point of the heart and twist the shape to seal completely. Place on a baking sheet and bake in the oven for 12-15 minutes depending on the thickness of the fish. The fish will cook in its own juices. Serve in parchment and enjoy the delicious aromas as you open your special package. Serves 4
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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You're watching Eating by Heart and I'm
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So now we get to talk about salmon, and
salmon is one of my most favorite fishes.
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It's really high in omega-3s.
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I'm gonna show you how to make a really
easy salmon dish.
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It's called Salmon en Papillote.
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And it's one of my most favorite ways to.
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To prepare a salmon as well because it's
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You're making a little pouch for
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every person that gets this dish, so they
feel really special.
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It's a great, like, dinner party dish that
you can serve.
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I'm gonna show you how to make the
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It's really cute because you cut a little
heart out of your parchment.
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And you can feel really crafty doing it
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So there's my heart shape.
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You can do this at home.
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And now from here, I'm gonna lay my salmon
filet on one side of the heart.
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So I'll just put this.
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And then here, I'll go ahead and sprinkle
a little salt.
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Fresh herbs, now you can use any fresh
herbs you have on hand.
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I like to use parsley, thyme, tarragon,
anything you like.
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And then a little lemon juice, fresh
squeezed lemon juice.
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Sometimes I put vegetables underneath, or
whole grains underneath.
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Sometimes I put miso on here, I put soy
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You can do all different combinations of
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This is just kind of your simplest most
bare minimum version, but
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it's so versatile.
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So once you get this technique down, you
can use it all the time.
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[NOISE] And then, I start with this area
of the heart shape.
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I just crease and fold, all the way around
until I get to the tip of the heart.
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You just wanna create a seal, so that
you're essentially steaming the salmon in
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the pouch and then, when you get to the
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you make your final crease and you just
kind of fold it under.
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Now, notice we're using a really minimal
amount of oil, so it's very low fat and
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low calorie, but trust me, you're going to
get nice flavor out of this.
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So, now my fish and papillote is all set
to put in the oven.
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Let me check on my salmon.
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Now this is the fun part.
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When you serve it, everyone gets their own
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Gonna put it on the plate first.
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And that's all there is to it.
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Now the best part, I get to try it.
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It's just so nice and flavorful.
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It's so nice an flavorful, and
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the parchment paper really helps keep
everything from drying out.
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Thanks for watching Eating by Heart on
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I'm Kolomn and hope to see you again soon.
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