
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
- 1Slice the zucchini into ¼-inch-thick rounds and thinly slice the fennel bulb; slice the lemon into thin rounds. Drizzle a large rimmed baking sheet with a light coat of olive oil.
- 2Fold 4 pieces of parchment paper (18 inches long) in half, round the corners with scissors to create oval shapes, then unfold and lay flat on the prepared baking sheet.
- 3Arrange one-quarter of the zucchini slices on one side of each parchment oval in a single layer, then top with one-quarter of the fennel slices.
- 4Place one salmon fillet on top of the vegetables on each parchment, season with salt and pepper, arrange lemon slices on top, and drizzle each with 1 tablespoon of olive oil.
- 5Fold the parchment in half over the salmon and vegetables, then tightly crimp and roll the edges toward the center to seal all four pouches completely.
- 6Preheat the oven to 375°F with a rack in the center position, then place the sealed parchment pouches on the baking sheet and bake for 12–15 minutes over medium-high heat until the salmon flakes easily with a fork and the internal temperature reaches 145°F when you carefully open one pouch to check.
- 7Transfer each parchment pouch to an individual serving plate, carefully open at the table to release the aromatic steam, and serve immediately with fennel fronds garnished on top.
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
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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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