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Heart-Healthy Salmon En Papillote Recipe

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!

 

Difficulty: Easy

Ingredients
  • 4 (5 ounce) fillets of wild salmon
  • 1 lemon (juiced)
  • Sea salt and pepper
  • ¼ cup Mixed Fresh Herbs (parsley, basil, tarragon, dill)
  • 2 tablespoons olive oil
Instructions
Preheat 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
Duration: 3:01. Last Updated On: Sept. 25, 2014, 8 p.m.

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
268
13% Complete
13%
Fat
15g
23% Complete
23%
Cholesterol
76mg
25% Complete
25%
Sodium
309mg
13% Complete
13%
Carbohydrates
1g
1% Complete
1%
Fiber
0g
0% Complete
0%
Sugar
0g
0% Complete
0%
Protein
31g
60% Complete
60%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Sodium
Lower Sodium
Lower Carbohydrate
Lower Carbohydrate
Gluten Free
Gluten Free
Dairy Free
Dairy Free
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