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Instructions for Mediterranean Salmon Baked in Parchment
1. Preheat the Oven
Start by preheating your oven to 375°F (190°C). This moderate temperature ensures that the salmon cooks evenly and remains moist and tender.
2. Prepare the Parchment Paper
Cut four pieces of parchment paper, each large enough to wrap around a salmon fillet and form a sealed packet. You’ll want enough parchment to fold over and seal the ingredients inside while they cook.
3. Assemble the Ingredients
Place each salmon fillet in the center of a piece of parchment paper. Drizzle a little olive oil over each fillet, and then sprinkle with salt, pepper, oregano, and thyme. The olive oil helps keep the fish moist and enhances the flavors of the herbs.
Next, add the Mediterranean vegetables: arrange the sliced onion, cherry tomatoes, and Kalamata olives around the salmon fillets. These ingredients will cook alongside the fish, infusing it with delicious Mediterranean flavors. Add a few slices of lemon and a sprinkle of garlic on top of the fish to elevate the flavors further.
4. Add Feta Cheese
Top each fillet with a generous amount of crumbled feta cheese. The creamy feta complements the rich flavors of the salmon and vegetables, giving the dish an extra layer of texture and taste.
5. Fold and Seal the Parchment
Carefully fold the parchment paper over the salmon and vegetables, creating a sealed packet. You can fold the edges over and crimp them tightly, making sure there are no openings. The idea is to create a little steam pouch that will cook the fish and vegetables evenly, while retaining all the flavors and moisture.
6. Bake the Salmon
Place the sealed parchment packets onto a baking sheet. Bake in the preheated oven for about 18-20 minutes or until the salmon is cooked through and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the salmon fillets.
7. Serve and Garnish
Once the salmon is cooked, carefully open the parchment packets (be cautious of the steam that escapes when opening). Serve the salmon with the roasted vegetables, and garnish with freshly chopped parsley for a pop of color and freshness.
Tips for Success
- Choosing the Right Salmon: Whether you go for wild-caught or farm-raised salmon, make sure to choose fresh, high-quality fish for the best flavor. If you can, opt for salmon fillets with skin on, as they hold together better during cooking.
- Customize Your Vegetables: While this recipe uses cherry tomatoes, red onions, and Kalamata olives, feel free to add other Mediterranean-inspired vegetables like zucchini, artichoke hearts, or bell peppers for additional flavor.
- Adjust the Cooking Time: Depending on the thickness of the salmon fillets, you may need to adjust the cooking time by a few minutes. Start checking around the 18-minute mark, and test for doneness by gently flaking the fish with a fork.
- Serve with a Side: This Mediterranean salmon pairs perfectly with a simple side salad, roasted potatoes, or a serving of couscous or quinoa for a complete meal.
Health Benefits of Mediterranean Salmon
Salmon is an excellent source of omega-3 fatty acids, which are essential for heart health, reducing inflammation, and supporting brain function. The Mediterranean ingredients like olive oil, olives, and feta cheese are rich in healthy fats, vitamins, and antioxidants, making this dish not only delicious but also nourishing. Plus, it’s naturally low in carbs, making it a great option for those following a low-carb or ketogenic diet.
Why Mediterranean Salmon Baked in Parchment Is a Must-Try
This Mediterranean Salmon Baked in Parchment recipe is the perfect balance of flavor, nutrition, and ease of preparation. The salmon stays juicy and flavorful, while the vegetables are perfectly roasted in their own juices, absorbing all the wonderful Mediterranean flavors. The parchment paper cooking method makes it a no-fuss, one-pan meal with minimal clean-up.
Whether you’re looking for a quick weeknight dinner, a special weekend meal, or something to impress your guests, this dish is sure to satisfy. It’s not just a meal—it’s a flavorful journey to the Mediterranean, one bite at a time!
Conclusion: A Simple Yet Elegant Dish
Cooking salmon in parchment is one of the best ways to keep it moist and full of flavor. The combination of Mediterranean vegetables, herbs, and feta cheese creates a vibrant and satisfying dish that’s as healthy as it is tasty. With just a few ingredients and minimal effort, you can create a delicious meal that feels fancy yet is incredibly simple to make.
Give this Mediterranean Salmon Baked in Parchment recipe a try—your taste buds (and your body) will thank you!
