Salmon Parcels With Vegetables (30-Minutes)
These oven-baked salmon parcels with vegetables and honey garlic sauce are a delicious and nutritious 30-minute dinner idea! They’re a super easy recipe to prepare and the foil parcels make clean-up a breeze.
Looking for an easy and healthy way to prepare salmon and veggies? Why not try cooking them in these foil or parchment paper “fish parcels?”
This cooking technique (known as “en papillote”) steams both the fish and veggies, resulting in a soft, tender, and lovely meal. Bonus points? It’s SO quick and easy to clean up, which is always a win in my books!
As a dietitian, I love that this salmon parcels recipe is not only nutritious, but also super modifiable to suit your needs and preferences. I’ve shared different veggies, sauces, and even fish that you can use. Plus, some serving ideas if you’d like to include a starch with your meal!
Why Cook Salmon In Foil Parcels?
Cooking salmon (or other fish) in foil or parchment paper is a cooking method that steams the fish (and accompanied vegetables). The technique is called “en papillote” in French. It’s a quick cooking method that results in a soft, tender, and flaky fish!
I find it cooks the vegetables really nicely too – they’re soft, but still have a bit of a crunch to them. Plus, the flavours of the liquids you use to steam your fish will infuse nicely as well.
One of the best parts about cooking this way is it results in way less mess and is a BREEZE to clean up. There are very few pots and pans involved here!
There’s also something fun about making these individualized portion packets. Everything stays nice and warm, and your family gets to open them up and be delighted by the scents and pretty colours of their meal, right before digging in 🙂
All you need to make this salmon parcels recipe are 10 simple ingredients:
- bell pepper
- toasted sesame oil
- soy sauce (or tamari for a GF version)
- rice vinegar
- optional garnish: green onion, sesame seeds
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
Other Veggies You Can Use
For this cooking method, it’s important to choose vegetables that will cook in the same amount of time as your fish (i.e. within 15 minutes). This is why I chose vegetables like zucchini, bell peppers, broccoli, and carrots.
Some other options that would work include:
- bok choy
- green beans
- snow or snap peas
I’d avoid longer cooking veggies, like potatoes or winter squash! If you’d like to serve this dish with something like potatoes, you can always roast them separately – just get them in the oven 10-15 minutes beforehand 🙂
Other Sauces You Can Use
While I made this recipe with honey garlic sauce, you can always change it up!
For instance, you could try this miso maple sauce that I also love. Or, you can use store-bought teriyaki sauce, hoisin, ponzu, or oyster sauce for other Asian-inspired flavours.
If you’d prefer more Mediterranean flavours, you could do this with a little olive oil, lemon juice, and Italian seasonings (like thyme, garlic, basil, etc.)
Other Fish You Can Use
If you’d like to make these fish parcels with something other than salmon, you can totally do so with other fish like:
- atlantic cod
- black cod
What To Serve With Salmon Parcels?
While you can enjoy these salmon parcels on their own, they also go great served with a starch!
Similarly, they go great with mashed, steamed, or baked potatoes!
Be sure to pour the extra liquid from the parcels over everything 🙂
Salmon Nutrition Benefits
Salmon is an excellent source of quality, complete protein, which helps to protect bone health and prevent muscle loss, among many other functions.
- a 3-ounce serving provides 17 grams
- a 6-ounce piece will give you 34 grams
In addition to protein, salmon is rich in heart-healthy unsaturated fatty acids, including omega-3s. Omega-3s are known to support heart health, brain health, and to reduce inflammation overall.
On the micronutrient side, salmon is a great source of B vitamins like:
- vitamin B12
- vitamin B6
B vitamins act as coenzymes in many important metabolic processes throughout your body, such as turning the food we eat into energy!
Salmon is also a good source of minerals like potassium and selenium.
More Easy Salmon Recipes
- Baked Miso Maple Ginger Salmon
- Salmon With Sweet Potato Mash
- Baked Harissa Salmon Over Lemon Quinoa
- Baked Honey Lemon Salmon With Thyme
- Taco Salmon Rice Bowl
Did you give this Honey Garlic Salmon Parcels Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Salmon Parcels With Vegetables (30-Minutes)
- 2 fillets of salmon (approx. 4-6 ounces each)
- 1 medium zucchini (chop into 1/2-inch pieces)
- 1 medium bell pepper (chop into 1/2-inch pieces)
- 1 large carrot (chop into 1/2-inch pieces)
- 6 small florets broccoli
- Optional garnish: chopped green onion, sesame seeds, black pepper
- Preheat oven to 400F.
- Remove foil or parchment paper from their rolls. You'll need 2 pieces of foil at least 12 inches (30 cm) long. TIP: It's always better to have them a little longer so that they close fully!
- Fold the edges of the foil up slightly to create little "boats." Place these on a medium-large baking sheet.
- Then, add the chopped veggies to the foil, dividing evenly. Place salmon on top of the veggies.
- Make the honey garlic sauce by whisking together all sauce ingredients in a small bowl.
- Then, pour the sauce over top of the salmon and veggies, dividing evenly between the two parcels. Top the fish with a little black pepper.
- Fold the edges of foil over the fish and veggies, to seal and close the parcels fully.
- Place the baking sheet with the salmon parcels into the oven. Cook for 15 minutes.
- Remove from oven and let them sit for a few minutes. Serve and top with garnish, as desired!
- I love this one with whole grains like farro, quinoa, or brown rice.
- Or, you could serve them with something like couscous or orzo.
- Similarly, they go great with mashed, steamed, or baked potatoes!
- Be sure to pour the extra liquid from the parcels over everything 🙂
- bok choy
- green beans
- snow or snap peas
- atlantic cod
- black cod
- You could try this miso maple sauce that I also love.
- Or, you can use store-bought teriyaki sauce, hoisin, ponzu, or oyster sauce for other Asian-inspired flavours.
- If you’d prefer more mediterranean flavours, you could do this with a little olive oil, lemon juice, and Italian seasonings (like thyme, garlic, basil, etc.)
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.