Oven-baked wild salmon and vegetable parcels

Oven-baked wild salmon and vegetable parcels with courgette, pepper, cherry tomatoes, garlic and lemon – a fuss-free oven dish with plenty of protein and a fresh flavour.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 400 kcal per serving
• Protein: 38 g
• Fat: 22 g
• Carbs: 12 g

Ingredients

• 2 wild salmon fillets
• 1 courgette
• 8 cherry tomatoes
• 2 garlic cloves
• ½ unwaxed lemon
• 2 tbsp olive oil
• 1 red pepper
• Thyme or rosemary
• Salt
• Pepper

Method

You’ll need: oven · baking dish · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan). Cut the courgette and pepper into pieces, halve the cherry tomatoes, finely chop the garlic and cut the lemon into slices or wedges.
2. Lay out sheets of baking paper. Spread the veg over them, season with olive oil, thyme or rosemary, salt and pepper and mix briefly.
3. Lay the wild salmon fillets on the veg. Drizzle with a little lemon juice, top with lemon slices if you like and season lightly.
4. Seal the parcels well, or cover everything in an ovenproof dish. Cook in the oven at 200 °C for 15–20 min, until the wild salmon is tender and the veg is soft but still juicy.
5. Finally, open the parcels carefully. Season to taste with a little more lemon, pepper or fresh herbs if needed.
6. Serve hot. The juices from the veg, lemon and salmon go straight onto the plate too.

Good to know

When things need to be easy, this oven dish is worth its weight in gold. Everything cooks together, stays juicy and lands on the plate without much effort.

Swaps

Wild salmon → trout (similar protein content, a little milder in flavour); courgette → fennel (provides fibre and an aromatic flavour); pepper → broccoli (more fibre and folate); olive oil → avocado oil (heat-stable, mainly monounsaturated fats)

Allergens

Contains fish. Usually fine for children if you check the salmon carefully for bones; in pregnancy, cook the salmon right through.

Dairy-free recipes