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)

Nutrient Value %DV
Calories 322
Fats 17g 22%
Saturated fats 5g 27%
Trans fats 0.2g
Cholesterol 109mg 36%
Sodium 192mg 8%
Carbs 10g 4%
Net carbs 6g
Fiber 4g 16%
Sugar 2g
Protein 35g
Calcium 84mg 8%
Iron 2mg 27%
Potassium 1160mg 25%
Vitamin D 0.1μg 1%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 350μg
Caffeine 0mg
Choline 9mg 2%
Copper 1mg 65%
Fluoride 0.2μg
Folate (B9) 59μg 15%
Lycopene 0μg
Magnesium 66mg 16%
Manganese 0.1mg 6%
Niacin 14mg 87%
Pantothenic acid 3mg 62%
Phosphorus 380mg 54%
Retinol 68μg
Riboflavin (B2) 1mg 54%
Selenium 63μg 114%
Theobromine 0mg
Thiamine 0.4mg 34%
Vitamin A IU 826IU
Vitamin A 98μg 11%
Vitamin B12 5μg 225%
Vitamin B6 1mg 113%
Vitamin C 50mg 55%
Vitamin D IU 4IU
Vitamin D2 0μg
Vitamin D3 0.1μg
Vitamin E 1mg 4%
Vitamin K 37μg 31%
Zinc 1mg 11%
Sugars
Sugar 2g
Sucrose 0g
Glucose 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 5g 27%
Monounsaturated fats 5g
Polyunsaturated fats 5g
Trans fats 0.2g
Fatty Acids
Total omega 3 3g
Total omega 6 0.1g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 2g
Eicosapentaenoic Acid (EPA) 1g
Docosapentaenoic Acid (DPA) 0.5g
Amino Acids
Alanine 2g
Arginine 2g
Aspartic acid 3g
Cystine 0.4g
Glutamic acid 5g
Glycine 2g
Histidine 1g
Hydroxyproline 0g
Isoleucine 2g
Leucine 3g
Lysine 3g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.4g
Tyrosine 1g
Valine 2g

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