Wrapped Salmon with Fennel Recipe

Looking for an easy Wrapped Salmon with Fennel recipe? Learn how to make Wrapped Salmon with Fennel using healthy ingredients.


Submitted by terry2fish

Makes 4 servings



This is a beautiful dinner that can be adjusted for just two or for ten. The fennel accents the salmon wonderfully. Served over brown rice or whole grain noodles with a green veggie side it makes a wonderfully healthy satisfying meal fit for an elegant dinner party or just a quiet dinner at home with your favorite dinner partner.

Recipe Ingredients for Wrapped Salmon with Fennel

2 fillet Salmon, Chinook
2 cup, sliced Fennel, Bulb
2 medium Red Onions
1 fruit (2-7/8" dia)(140 g) Oranges
1/2 tsp Thyme, Fresh

Recipe Directions for Wrapped Salmon with Fennel

  1. Thinly slice the fennel bulb reserving the green fronds. Chop the onion. Zest the orange and squeeze out 2 tbsp of juice or more if you can get more. Chop the fresh thyme leaves. Coarsely chop the fennel fronds holding separate from the bulb.

  2. Lightly spray the bottom of a large skillet with olive oil spray.

  3. Saute the fennel bulb and the onion until fork tender, approximately 10 minutes.

  4. Add the thyme, orange zest, fennel fronds and orange juice. Cover and reduce heat to med-low. Allow to cook until flavors blend and vegetables are fork tender.

  5. Season the flesh side of the salmon fillets with a salt substitute and pepper.

  6. When the vegetable mix is done, preheat oven to 500 degrees.

  7. Place one fillet on a large piece of parchment paper. Parchment should be large enough to wrap around and fold under on ends of fillets.

  8. Spoon 3/4 of the vegetable mixture onto the fillet spreading it to cover all the flesh. Place second fillet, flesh side down on top of the vegetables on the first fillet.

  9. Wrap the parchment around the salmon sandwich over lapping at top. Fold end pieces of parchment onto itself and then tuck it under the sandwich.

  10. Carefully place the parchment package onto a baking sheet.

  11. Bake at 500 degrees for 10 minutes per 1 inch of thickness of package. Mine are usually about 2 inches thick and cook in 20 minutes. Do not over cook.

  12. Serve this on top of a bed of brown rice with the remaining vegetables as garnish to the rice.

Categories

Seafood, Main Dish, Bake, Gluten-Free

Nutrition Facts
Serving Size 229.6g
Amount Per Serving
Calories
239
Calories from Fat
94
% Daily Value*
Total Fat
10.4g
16%
Saturated Fat
2.5g
12%
Trans Fat
0.0g
Cholesterol
65mg
22%
Sodium
72mg
3%
Potassium
628mg
18%
Total Carbohydrates
14.6g
5%
Dietary Fiber
3.6g
14%
Sugars
7.5g
Protein
21.7g
Vitamin A 11% Vitamin C 59%
Calcium 8% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in sodium
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  • Very high in vitamin C
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