Baked Salmon with Fennel

Baked Salmon with Fennel
Fat 45%Carbs 12%Protein 42%
Percent Calories

1 serving of baked salmon with fennel contains 322 Calories. The macronutrient breakdown is 12% carbs, 45% fat, and 42% protein. This is a good source of protein (63% of your Daily Value), fiber (16% of your Daily Value), and potassium (25% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Preheat oven to 350F (175C). Cut out 4 (12 x 16-inch) pieces of parchment paper.
  2. Lay down a square of parchment paper on a flat surface. Fold the parchment in half to create a crease, then open it up again. Place several slices of fennel bulb below the crease of the parchment paper in a mound, and sprinkle with salt. Place one fillet of salmon on top of the fennel bulb slices, set fronds aside to use shortly. Squeeze fresh lemon juice over the salmon (anywhere from a teaspoon to a tablespoon, or to taste).Sprinkle the salmon generously with salt and pepper. Lay sprigs of fennel fronds over the salmon. Lay 3 thin slices of lemon over the fennel fronds and salmon (more if you want). Or you could put the lemon sliced down first and top with the fronds, your choice. I think the slices on top look better. Dot the top with butter.
  3. Fold the parchment over the salmon and secure close. There are several way that you can accomplish this. One easy and particularly attractive way is to fold a corner near the folded edge of the parchment paper into a triangle. Then about halfway down that triangle, fold another triangle over the previous triangle. Working down and around the parchment edges, you can create folds all around the edges. When you come to the last folded edge, tuck the corner under the parchment. There is an excellent video available that shows this technique here: How to Wrap Fish in Parchment . This technique works well with individual portions.
  4. You may find it easier to wrap a large (multi serving) fillet in the following way. Arrange the fillet so that its long side is facing you, and the two shorter ends are to the left and right. Then lift up the parchment edges closest to you, and furthest from you, bring them together, and fold them over a few times. Then tuck the left and right edges under the fillet.
  5. Place on a roasting pan or baking sheet.Bake at 350F for 20 minutes. Serve immediately. To serve, you can either carefully transfer each salmon fillet and mound of fennel slices to individual plates, or you can serve the salmon in the pouch itself, on a plate. To eat, you can either unwrap the pouch, or cut through the top with a sharp knife to expose the salmon inside.

Nutrition Facts

For 1 serving of baked salmon with fennel (294g)

NutrientValue%DV
Calories322
Fats17g 22%
Saturated fats5g 27%
Trans fats0.2g
Cholesterol109mg 36%
Sodium192mg 8%
Carbs10g 4%
Net carbs6g
Fiber4g 16%
Sugar2g
Protein35g
Calcium84mg 8%
Iron2mg 27%
Potassium1160mg 25%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene350μg
Caffeine0mg
Choline9mg 2%
Copper1mg 65%
Fluoride0.2μg
Folate (B9)59μg 15%
Lycopene0μg
Magnesium66mg 16%
Manganese0.1mg 6%
Niacin14mg 87%
Pantothenic acid3mg 62%
Phosphorus380mg 54%
Retinol68μg
Riboflavin (B2)1mg 54%
Selenium63μg 114%
Theobromine0mg
Thiamine0.4mg 34%
Vitamin A IU826IU
Vitamin A98μg 11%
Vitamin B125μg 225%
Vitamin B61mg 113%
Vitamin C50mg 55%
Vitamin D IU4IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E1mg 4%
Vitamin K37μg 31%
Zinc1mg 11%
Sugars
Sugar2g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats5g 27%
Monounsaturated fats5g
Polyunsaturated fats5g
Trans fats0.2g
Fatty Acids
Total omega 33g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)2g
Eicosapentaenoic Acid (EPA)1g
Docosapentaenoic Acid (DPA)0.5g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid5g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g

Similar Foods