Salmon is a great protein to prepare on weeknights: It defrosts in a pinch and cooks up even faster. To keep your salmon moist and tender, we used parchment paper to steam the salmon in the oven.
(Makes 4 Servings)
Source: BODi On-Demand Nutrition Blog.
Prep Time: 10 mins Cook Time: 12 mins Total Time: 22 mins
What You Need
4 4-oz. raw salmon steaks rinsed, patted dry
Sea salt (or Himalayan salt) and ground black pepper to taste (optional)
1 cup chopped fresh pineapple
2 medium shallots finely chopped
¼ cup finely chopped fresh cilantro
Parchment paper
How To Make
Preheat oven to 400° F.
Cut parchment paper into four circles about 12 inches in diameter each. Fold each circle in half. Place on baking sheet. Place a salmon steak in the center of each parchment half circle. Season with salt and pepper if desired.
Top salmon evenly with pineapple, shallots, and cilantro. Fold the other half of parchment over ingredients and crimp edges to seal. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork. Be careful when opening pouches as steam will be released.
Estimated Nutritional Information (per serving):
Calories 179 - Calories from Fat 63
% Daily Value*
Fat 7g - 11%
Saturated Fat 1g - 6%
Cholesterol 62mg - 21%
Sodium 122mg - 5%
Carbohydrates 5g - 2%
Fiber 1g - 4%
Sugar 3g - 3%
Protein 23g - 46%
* Percent Daily Values are based on a 2000 calorie diet.
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