Jo Knows Nutrition – by Joanne Nijhuis
SALMON AND ASPARAGUS
EN PAPILLOTE – CULINARY SIMPLICITY
Nothing says easy, elegant and nutritious like salmon and asparagus en papillote – a method of cooking fish and vegetables inside a parchment paper pouch that steams the ingredients in their own flavourful juices. It is as easy as it is nourishing and perfect for weeknight dinners or impressing weekend guests.
DID YOU KNOW?
Salmon is a wonderful source of heart and brain protective omega-3 fatty acids and high-quality protein. Health Canada recommends that adults consume fish at least twice per week as part of a healthy diet. Asparagus is packed with nutrients and is a very good source of insoluble fibre, folate and vitamins A, C, E and K. Asparagus also contains the soluble fiber inulin which promotes gut and heart health.
INGREDIENTS
- 2 salmon fillets
- 1 ½ cups (375 ml) asparagus, trimmed and halved
- ½ cup (125 ml) cremini mushrooms, sliced, optional
- Zest of 1 lemon
- 2 small garlic cloves, minced
- 1 teaspoon (5 ml) dried oregano
- Salt and black pepper to taste
- 1 tablespoon (15 mL) extra virgin olive oil
- 2 tablespoons (30 mL) low-sodium vegetable broth or water
- 1 teaspoon (5 mL) Dijon mustard
- 1 tablespoon (15 mL) lemon juice
- 1 tablespoon (15 ml) finely chopped Kalamata olives, optional
- 2 sheets parchment paper (12 x 15 in / 30 x 38 cm)
INSTRUCTIONS
- Preheat oven to 400°F (200°C).
- Divide asparagus and mushrooms on the center of the parchment sheets.
- Place the salmon fillets on top.
- Season with the lemon zest, garlic, oregano, salt, and pepper.
- Whisk the olive oil, broth or water, Dijon mustard, lemon juice and chopped olives (optional). Spoon evenly over each portion.
- Fold the parchment into pouches and seal tightly.
- Bake 18–20 minutes. Let rest 2 minutes before opening.
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling. For more information, email Joanne at jo.knows.nutrition@outlook.com
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling. For more information, email Joanne at jo.knows.nutrition@outlook.com