Salmon en Papillote (Salmon in Parchment)
This Salmon en Papillote delivers 23g protein and 269 calories per serving — a minimalist preparation that lets you control every macronutrient added. Quick stovetop parchment cooking yields 4 servings with minimal cleanup, fitting efficiently into busy prep schedules. The low-calorie, high-protein structure works well when cutting while maintaining strength on compound lifts.
Ingredients
- •Salmon(454g)
- •Zucchini
- •Fennel Bulb
- •Lemon
- •1 teaspoon dried dill
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1 teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
Instructions
- 1Preheat the oven to 375°F with a rack in the center position.
- 2Fold 4 (18-inch-long) pieces of parchment paper in half. Using scissors, round the corners to make ovals. Open the parchments and place them on a large rimmed baking sheet.
- 3To one side of each parchment, arrange ¼ of the zucchini in an even layer, then top with ¼ of the fennel. Place the salmon on top, season all over with the salt, pepper, and dill, then top each with the lemon slices and drizzle each with 1 tablespoon of the olive oil.
- 4Close the parchment by refolding it over the prepared salmon and carefully roll the edges toward the center to seal.
- 5Bake until the salmon is cooked through and the vegetables are tender, about 12-15 minutes. To test for doneness, use a fork to unroll the edge of one of the parchments, then carefully open the pouch to release the steam and expose the contents. If the salmon easily flakes with a fork then it is done.
- 6Transfer the pouches to individual plates. Garnish with fennel fronds. Serve immediately.
Nutrition — Per Serving
269
calories
23g
protein
19g
fat
- Carbohydrates
- 0g
- Saturated fat
- 4.0g
- Sodium
- 67 mg
- Dietary fiber
- 0.0g
4 servings per batch · ~117g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Salmon en Papillote have per serving?
Each serving provides 23g of protein at 269 calories with 19g fat and zero carbs. This zero-carb profile makes it one of the cleanest salmon options for keto or low-carb approaches.
How long does Salmon en Papillote take to prep?
Quick prep time with 4 servings per batch keeps your cooking session efficient while the parchment-cooking method ensures minimal cleanup. You can batch-prepare multiple packets at once for several dinner portions.
Is Salmon en Papillote good for fat loss?
At 269 calories and 23g protein per serving with zero carbs, this recipe fits well into fat loss phases where you want to control calorie intake while maintaining protein. The zero-carb composition gives you maximum flexibility to allocate carbs elsewhere in your daily macros.
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