Keto wild salmon en papillote

Keto wild salmon en papillote: juicy wild salmon baked in a paper parcel with green asparagus or beans, red onion, lemon, olive oil and fresh thyme.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 380 kcal per serving
• Protein: 35 g
• Fat: 24 g
• Carbs: 4 g

Ingredients

• 200g wild salmon fillet (skinless)
• ½ bunch of thin green asparagus or 150 g green beans
• ½ red onion
• 1 large juicy unwaxed lemon
• 1 tbsp full-bodied olive oil
• 1 sprig of fresh thyme

Method

You’ll need: oven · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan) and have a large sheet of baking paper ready. Spread the green asparagus or green beans in the middle.
2. Pat the wild salmon fillet dry, salt it lightly and lay it on the veg. Brush with olive oil.
3. Scatter the red onion in thin rings over the salmon. Lay lemon slices on top and finish with the fresh thyme.
4. Fold the baking paper over the fish and veg and seal the edges well to make a tight parcel. That keeps the juices and flavour inside.
5. Bake the parcel at 200 °C for 12–15 min, until the wild salmon is tender and just cooked through. Take care when opening it, as hot steam will escape.
6. Serve straight from the opened paper or carefully lift onto a plate. Pour a little of the lemon juice over the fish and veg.

Good to know

So simple and so good: in the paper parcel, the wild salmon cooks gently and stays beautifully juicy. An oven dish that feels light but is still a proper meal.

Swaps

Wild salmon fillet → Arctic char fillet (mild, an oily fish, keto-friendly) Green asparagus/green beans → courgette ribbons (very low in carbs, cook quickly) Red onion → shallot (more delicate flavour, a little milder) Full-bodied olive oil → avocado oil or more extra virgin olive oil (heat-stable)

Allergens

Contains fish. Usually suits children well if the salmon is fully cooked and carefully checked for bones; in pregnancy, cook the salmon right through.

Frequently asked questions

Which fats are in wild salmon?

Wild salmon mainly contains polyunsaturated omega-3 fatty acids, including EPA and DHA. The exact amount varies with fishing area and season.

Is the lemon just for flavour, or is it interesting nutritionally too?

Lemon provides vitamin C and various plant compounds, although the amount per serving is usually modest. Some of it can be lost through heat.

Green asparagus or green beans – which suits a sensitive gut better?

That's individual. Green beans usually bring more fibre, while asparagus contains fructans, which not everyone with a sensitive gut finds comfortable.

What's in red onion, in terms of compounds?

Red onions contain fibre, sulphur compounds and quercetin. Their exact amounts depend heavily on the variety and storage.

Does thyme have any noticeable nutritional value?

In small amounts, fresh thyme provides essential oils and a little vitamin K. In kitchen amounts, its contribution to the nutrient profile is small, but it makes a big difference to the flavour.

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