Eating fatty fish like salmon at least twice a week is the best way to ensure your family is getting the essential omega 3 fatty acids they need for a healthy brain, heart and immune system. By cooking the fish in parchment (or foil), it keeps it very moist and flavourful, not to mention saving on the clean-up time!
4 filets (~150 g each) of wild Pacific or steelhead salmon
2 Tbsp Dijon mustard
2 Tbsp olive oil
2 Tbsp parsley, finely chopped
2 cloves garlic, minced or pressed
½ tsp salt
1 lemon, sliced thinly in rounds
1. Preheat oven to 325F. Take 4 (~45 cm) sheets of parchment paper (or foil if necessary) and lay out on a large baking tray. Place one filet of salmon in the center of each piece.
2. In a small bowl, combine the mustard, oil, parsley, garlic and salt. Brush evenly over each piece of salmon then top with slices of lemon.
3. Fold the parchment up and over the salmon and fold and pinch the edges together to make a loose seal (like you’re wrapping a present). Bake for approximately 20-25 minutes until fish flakes easily with a fork.
4. Remove from parchment and lay fish on a bed of brown rice. Serve with steamed veggies or a salad.
Recipe by Nicole Fetterly, RD