Puff Pastry Salmon Parcels
Each Puff Pastry Salmon Parcel provides just 4g protein and 87 calories — a sophisticated plate component rather than a protein source. Yields 8 servings with quick prep time, functioning as an elegant side for dinner parties or meal prep variety. Pair with higher-protein mains when you want restaurant-quality plating without macro sacrifice.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •White Rice(80g)
- •Spinach(480g)
- •1/2 teaspoon salt (to season)
- •1/4 teaspoon lemon pepper (or cracked black pepper)
- •Garlic(15g)
- •2/3 cup water
- •Chicken Bouillon, Dry(15g)
- •Lemon Juice, Fresh(60g)
- •Parsley, Fresh(30g)
- •Puff Pastry Dough, Frozen, Thawed
- •Salmon
- •Egg, Whole, Large(50g)
Instructions
- 1Heat the oil in a medium saucepan and fry the onion until soft and transparent. Add in the rice and spinach; cook for a further minute until spinach has wilted. Sauté the garlic until fragrant (about 30 seconds). Season with salt and pepper.
- 2Add water and stock powder to the pan. Bring to a boil, stirring occasionally to combine all ingredients.
- 3Reduce heat to low, cover and gently simmer for a further 12-15 minutes, or until the rice is cooked through.
- 4Remove from heat and stir through lemon juice and parsley. Set aside and let cool.
- 5Preheat oven 410°F (210°C). Line a baking tray with baking/parchment paper.
- 6Cut pastry sheets in half to make 2 rectangles per sheet.
- 7With the shorter edge in front of you, spoon 1/4 of the rice and spinach mixture on the lower half of the pastry, leaving a 1-inch (2-cm) border around the edges.
- 8Lay the salmon fillet on top of the rice mixture and brush the border/edges of the pastry with water.
- 9Fold empty side of pastry over to envelope salmon, and seal the edges firmly with a fork. Transfer parcel to prepared baking sheet/tray and repeat the same steps with remaining pastry, rice mixture and salmon fillets until all parcels have been done.
- 10Brush parcels with whisked egg and bake for 20 - 25 minutes or until golden brown.
- 11Slice each parcel in half and serve warm.
Nutrition — Per Serving
87
calories
4g
protein
3g
fat
- Carbohydrates
- 12g
- Saturated fat
- 0.6g
- Sodium
- 507 mg
- Dietary fiber
- 1.6g
8 servings per batch · ~93g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein is in Puff Pastry Salmon Parcels?
Each serving has 4g of protein and 87 calories, making this a light appetizer rather than a protein-forward main course. The macros break down to 3g fat and 12g carbs per serving.
How long does it take to prepare Puff Pastry Salmon Parcels?
This is a quick prep stovetop recipe that yields 8 servings, so you can prepare multiple portions efficiently. The recipe is designed for faster preparation than most dinner options.
Are Puff Pastry Salmon Parcels suitable for muscle gain?
At only 4g protein per serving, these parcels are better suited as a side dish or appetizer rather than a primary protein source for muscle gain goals. You'd need to pair them with higher-protein mains to hit daily protein targets.
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