Baked Salmon in Foil with Lemon and Herbs

Serves 4  |  3 ounces fish per serving

a salmon fillet sprinkled with green herbs is on a white plate

This omega-3-rich dish brings all the flavor together in one packet. It’ll be on your table in about 30 minutes. A bit of citrus, fresh herbs, and everyday spices are all you need to enhance these fillets.

Calories

159
per serving

Fiber

0 g
per serving

Protein

24 g
per serving

Ingredients

Cooking Spray
1 large lemon (ends cut off and reserved), cut crosswise into 8 slices, each about ¼-inch thick (all seeds discarded)
4 boneless, skinless salmon fillets (about 4 ounces each), rinsed and patted dry
1 teaspoon olive oil
¼ teaspoon salt
¼ teaspoon pepper
4 large sprigs fresh tarragon
2 tablespoons fresh parsley (Italian flat-leaf preferred), stems discarded, finely chopped, or 2 teaspoons dried parsley, crumbled

 

Directions

  1. Preheat the oven to 350˚F. Line a large baking sheet with aluminum foil.
     
  2. Lightly spray the foil with cooking spray. Arrange four lemon slices in a square pattern in the center of the sheet, leaving about 1½ inches between each slice. With the bottom side down (the side that had skin), place one fillet on each lemon slice, leaving about ½ inch between fillets.
     
  3. Squeeze the two lemon end pieces over the fish. Drizzle the oil over the fish. Sprinkle with the salt and pepper.
     
  4. Top each fillet with a sprig of tarragon and one of the remaining four lemon slices. Wrap the foil loosely, leaving room for the heat to circulate inside the packet. Seal the edges of the foil tightly.
     
  5. Bake for 20 to 25 minutes. Using the tines of a fork, carefully open the packet away from you (to prevent steam burns). If the fish flakes easily when tested with the fork, remove the baking sheet from the oven. If the fish isn’t cooked enough, reclose the packet. Bake for 3 to 5 minutes. Discard the lemon slices and tarragon springs.
     
  6. Transfer the fish to plates.
     
  7. Sprinkle with the parsley.
     

Level 4: Pureed
Omit the sprig(s) of tarragon. In a food processor or blender, process the desired serving(s) until smooth.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the fish into pieces no more than 4 milliliters in size. The pieces should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
Using a knife, cut the fish into pieces no bigger than 1.5 x 1.5 centimeters (the size of your thumbnail). To test for softness, press down on the fish using the back of a fork. The fish should remain squashed and not regain its shape.

 

Cook’s Tip

If your salmon fillet is on the thin side, about 1 inch thick, then check it a few minutes early to be sure it doesn’t overcook. If your fillet is about 2 inches thick, then it may need more time to cook.
 

Nutrition Analysis

(per serving)
Calories 159
Total Fat 6.0 g
   Saturated Fat 1.0 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 1.0 g
   Monounsaturated Fat 2.5 g
Cholesterol 53 mg
Sodium 233 mg
Carbohydrates 0 g
   Fiber 0 g
   Total Sugars 0 g
   Includes Added Sugars 0 g
Protein 24 g

 

Dietary Exchanges

3 lean meats