Baked Salmon Foil Pack
This diabetes-friendly salmon foil pack with asparagus, cherry tomatoes, and corn offers a nutritious, flavourful meal that is simple to prepare with only 5 ingredients.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Protein
- Low-Carb
- Pescatarian
Why Diabetes Friendly?
- Lean Protein: Salmon provides high-quality protein and healthy omega-3 fatty acids, which are beneficial for heart health and blood sugar control.
- Low Carb Vegetables: Asparagus, cherry tomatoes, and corn are low in carbohydrates and high in fibre, helping to manage blood sugar levels.
- Healthy Fats: The salmon's natural fats support heart health without raising blood sugar levels.
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Equipment
- Baking sheet
Ingredients
- asparagus (trimmed) ½ bunch
- salmon 1 fillet
- corn (kernels, fresh or frozen) ¼ cup
- cherry tomatoes (halved) ½ cup
- lemon (sliced) ½
- dill (chopped (optional, for garnish)) 1 pinch
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Cooking Tips
- Fresh Ingredients: Use fresh vegetables and salmon for the best flavour and nutritional benefits.
- Even Layering: Layer the vegetables evenly to ensure they cook properly alongside the salmon.
- Seasoning Variations: Experiment with different herbs like thyme, rosemary, or parsley for added flavour.
- Grill Option: You can also cook the foil packs on a grill over medium heat for about 15-20 minutes.
- Check Doneness: Ensure the salmon is cooked through by checking if it flakes easily with a fork.
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Instructions
- Preheat your oven to 400°F (200°C).
- Lay a sheet of aluminum foil on a flat surface.
- Layer the foil pack by adding the asparagus on the bottom followed by the salmon. Add the corn and cherry tomato, followed by a squeeze of lemon and a sprinkle of dill (if using). Place a few lemon slices on top.½ bunch asparagus, 1 fillet salmon, ¼ cup corn, ½ cup cherry tomatoes, ½ lemon, 1 pinch dill
- Bring the long sides of the foil up to the centre and fold them over to create a seam. Then fold the shorter sides in, sealing the foil packs completely.
- Place the foil packs on a baking sheet and bake in the preheated oven for 20-25 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Carefully open the foil packs (beware of the hot steam) and transfer the salmon and vegetables to plates.
- Serve immediately and enjoy!
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FAQ
Can I use frozen salmon?
Yes, you can use frozen salmon fillets. Just make sure to thaw them completely before cooking.What can I substitute for asparagus?
You can use green beans, broccoli, or zucchini as an alternative to asparagus.Can I add other vegetables?
Yes, feel free to add other diabetes-friendly vegetables like bell peppers, spinach, or mushrooms.Is it possible to cook this in an air fryer?
Yes, you can cook the foil packs in an air fryer at 400°F for 15-20 minutes, checking for doneness.Can I prepare the foil packs ahead of time?
Yes, you can assemble the foil packs a few hours ahead and store them in the refrigerator until ready to bake.
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Nutrition
Per serving
Calories: 352.9kcal
Carbohydrates: 24.9g
Fiber: 7.7g
Sugar: 9.2g
Fat: 11.9g
Saturated Fat: 1.9g
Trans Fat:
Protein: 41.3g
Nutrition Facts
Baked Salmon Foil Pack
Amount per Serving
Calories
352.9
% Daily Value*
Fat
11.9
g
18
%
Saturated Fat
1.9
g
12
%
Cholesterol
93.5
mg
31
%
Sodium
89.6
mg
4
%
Potassium
1615.7
mg
46
%
Carbohydrates
24.9
g
8
%
Fiber
7.7
g
32
%
Sugar
9.2
g
10
%
Protein
41.3
g
83
%
Vitamin C
61.2
mg
74
%
Calcium
99.9
mg
10
%
Iron
7.3
mg
41
%
Magnesium
102.4
mg
26
%
Zinc
2.7
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
This worked exactly as written, thanks!