
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 olive oil in a medium saucepan over medium heat. Add the diced onion and cook for 4–5 minutes, stirring occasionally, until soft and translucent.
- 2Add the rice and fresh spinach to the pan, stirring constantly for 1 minute until the spinach has wilted. Add the minced garlic and cook for 30 seconds until fragrant, then season with salt and pepper to taste.
- 3Pour water and chicken bouillon into the pan, stir to combine, and bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer gently for 12–15 minutes until the rice is tender and liquid is absorbed. Remove from heat, stir in the lemon juice and fresh parsley, then set aside to cool completely.
- 4While the rice cools, preheat your oven to 410°F. Line a baking tray with parchment paper. Cut each sheet of puff pastry dough in half lengthwise to create 2 rectangles per sheet (8 rectangles total for 8 parcels).
- 5Lay one pastry rectangle with the shorter edge facing you. Spoon one-eighth of the cooled rice mixture onto the lower half, leaving a 1-inch border on all sides. Place one salmon fillet on top of the rice, then brush the border edges with water.
- 6Fold the top half of the pastry over the salmon to enclose it completely, then press and seal the edges firmly with a fork. Transfer the parcel to the prepared baking tray. Repeat with the remaining 7 pastry rectangles, rice mixture, and salmon fillets.
- 7Whisk the eggs in a small bowl, then brush each parcel generously with the egg wash. Bake at 410°F for 20–25 minutes until the pastry is deep golden brown.
- 8Divide the parcels evenly into 8 airtight containers while warm (1 parcel per container), or serve immediately. Each parcel can be sliced in half for plating if desired.
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
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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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