Parchment Baked Salmon
This parchment-baked salmon is tender and fresh-tasting, with bright lemon slices and fragrant basil tucked into the fillet. A light coating of olive oil spray, salt, and black pepper keeps the preparation simple, making it a quick, healthy dinner for two.
- Prep15 mins
- Cook25 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Parchment Baked Salmon, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 18 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 60
- Heart Health
- 75
- Metabolic
- 24
- Digestive
- 32
- Inflammatory
- 59
- Performance
- 53
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C). Move an oven rack to the lowest position.
- 2
Place the salmon fillet, skin-side down, in the middle of a large piece of parchment paper; season with salt and black pepper. Cut two 3-inch slits into the fillet with a sharp knife. Stuff chopped basil leaves into the slits. Spray the fillet with cooking spray and arrange lemon slices on top.
- 3
Fold the edges of the parchment paper over the fillet several times to seal it into an airtight packet. Place the sealed packet on a baking sheet.
- 4
Bake in the preheated oven on the bottom rack until the salmon flakes easily and the flesh is pink and opaque, with a slightly darker pink center, about 25 minutes. An instant-read thermometer inserted into the thickest part of the fillet should read at least 145 degrees F (65 degrees C). To serve, cut open the parchment paper and remove the lemon slices before plating.
- Calories 167.62 kcal Moderate 8%
- Protein 25.5 g Good Source 51%
- Carbohydrate 4.9 g 2%
- Total Fat 5.09 g Moderate 7%
- Saturated Fat 1.01 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 61.24 mg High 20%
- Sodium 90.95 mg Low Source 4%
- Dietary Fiber 1.97 g Low Source 7%
- Total Sugars 1.92 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 39.38 mg Low Source 3%
- Iron 0.68 mg Low Source 4%
- Potassium 503.42 mg Moderate 11%
- Vitamin A 32.28 mcg Low Source 4%
- Vitamin C 30.21 mg Good Source 34%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
About This Recipe
Parchment Baked Salmon is made with 8 ingredients and serves 2. It takes about 40 mins and is rated easy. Key ingredients include Black Pepper, Fresh Basil, Lemon, and Olive Oil. Each serving provides about 167.62 kcal, and is a good source of protein.
Recipe Questions
- What is Parchment Baked Salmon made of?
- The main ingredients are Black Pepper, Fresh Basil, Lemon, Olive Oil, Olive Oil Cooking Spray. The full list of 8 is above.
- How long does it take to make Parchment Baked Salmon?
- About 40 mins in total: 15 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 167.62 kcal. The full nutrition breakdown is above.
- Is Parchment Baked Salmon easy to make?
- This recipe is rated easy, with 8 ingredients and 4 steps.
- Is Parchment Baked Salmon healthy?
- Parchment Baked Salmon has an easyChef Pro health score of 57/100. Per serving, it provides 167.62 calories and 25.5 g of protein, or 51% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: saturated fat at 1.01 g (5% of the Daily Value). It contains Citrus and Fish, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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