Citrus salmon parcels

0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5 0 rating(s)
Salmon baked in foil with lemon and tenderstem brocolli

This zesty fish dish will become a dinnertime staple

20 minutes

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Do you consume the recommended 2 portions of fish per week, including at least 1 portion of oily fish? Our healthy fish recipes will get you on the right track.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Do you consume the recommended 2 portions of fish per week, including at least 1 portion of oily fish? Our healthy fish recipes will get you on the right track.

Ingredients

  • 2 x 120g fillets skinless salmon
  • 1 clove garlic, finely diced
  • ½ lemon, juice and zest
  • Handful fresh parsley, chopped
  • Freshly ground black pepper
  • 1 medium courgette, trimmed and grated
  • 1 small red onion, very thinly sliced
  • 120g dried quinoa, cooked as instructed
  • 160g broccoli, steamed for 5–6 minutes before serving

CALORIES: 517

FAT: 22g

5 A DAY: 2

SALT: 0.2g

SUGAR: 8g

Method

  1. Preheat the oven to 230ºC/Fan 210ºC.
  2. Cut two pieces of foil, each about 30cm by 15cm. Place a fillet of salmon in the centre of each piece of foil.
  3. Add the garlic, lemon juice and zest, parsley and pepper into a bowl; and mix. Then add the courgette and onion; and stir.
  4. Spoon half of the mixture over each of the salmon fillets.
  5. Wrap up the foil parcels, lifting up the long sides and crimping the edges to seal. Place the parcels on a baking tray and cook in the preheated oven for 15 minutes.
  6. Carefully open the parcels and slide the fish onto a plate, along with the vegetables and juices. Serve with quinoa, seasoned with black pepper, and broccoli.

This is a healthy way to cook any fresh or frozen fillet of fish. Adding a splash of water will help to keep the fish moist.

Healthy seafood recipes

Want some more ways of getting fish into your diet?

Get fishy

Diet, weight and cancer

LEARN ABOUT OUR CANCER PREVENTION RESEARCH

We need you
Help us continue to fund groundbreaking research
Food for thought
Healthy tips, expert advice and our A–Z of fruit and veg
We're social
Find out more about us and share what's cooking in your home
Reduce your risk
Evidence-based information to help reduce your risk of cancer