Mediterranean Baked Salmon in Parchment: A Flavorful and Healthy Delight

Baking salmon in parchment paper, also known as *en papillote*, is a simple yet elegant technique that yields incredibly moist and flavorful results. This Mediterranean-inspired recipe elevates the basic method by infusing the salmon with vibrant flavors of the region, creating a healthy and delicious meal that’s perfect for a weeknight dinner or a special occasion.

The beauty of this recipe lies in its versatility. You can easily customize the vegetables and herbs to your liking, ensuring a meal that caters to your preferences and dietary needs. It’s naturally gluten-free, dairy-free (ensure your pesto is dairy-free if using pre-made), and packed with healthy fats and nutrients. Plus, cleanup is a breeze! Simply discard the parchment paper, and you’re done.

## Why Bake Salmon in Parchment?

Before we dive into the recipe, let’s explore the advantages of baking salmon in parchment paper:

* **Moisture Retention:** The parchment paper creates a sealed environment, trapping the salmon’s natural juices and preventing it from drying out. This results in incredibly tender and succulent fish.
* **Flavor Infusion:** The enclosed space allows the flavors of the herbs, vegetables, and seasonings to meld together and penetrate the salmon, creating a more complex and aromatic dish.
* **Easy Cleanup:** No more scrubbing baked-on messes! The parchment paper acts as a barrier, keeping your baking sheet clean.
* **Presentation:** Baking salmon in parchment creates a beautiful and impressive presentation. Each serving is individually wrapped, making it perfect for entertaining.
* **Healthy Cooking:** This method requires minimal added oil, making it a healthy way to prepare salmon.

## Ingredients You’ll Need

Here’s what you’ll need to create this Mediterranean masterpiece:

* **Salmon Fillets:** 4 (6-8 ounce) salmon fillets, skin on or off, depending on your preference.
* **Cherry Tomatoes:** 1 pint, halved.
* **Kalamata Olives:** ½ cup, pitted and halved.
* **Red Onion:** ½ medium, thinly sliced.
* **Bell Pepper:** 1 (any color), thinly sliced.
* **Fresh Basil:** ¼ cup, chopped.
* **Fresh Oregano:** 2 tablespoons, chopped.
* **Garlic:** 2 cloves, minced.
* **Lemon:** 1, sliced into thin rounds.
* **Olive Oil:** 2 tablespoons, extra virgin.
* **Pesto:** 2-4 tablespoons (optional, store-bought or homemade).
* **Salt:** To taste.
* **Black Pepper:** Freshly ground, to taste.
* **Parchment Paper:** 4 large sheets (approximately 12×16 inches).

## Equipment

* Baking Sheet
* Sharp Knife
* Cutting Board
* Mixing Bowl
* Measuring Spoons and Cups

## Step-by-Step Instructions

Now, let’s get cooking! Follow these detailed instructions to create perfectly baked Mediterranean salmon in parchment.

**Preparation (15 minutes)**

1. **Preheat Oven:** Preheat your oven to 400°F (200°C). Make sure the rack is in the center position.
2. **Prepare Vegetables:** Wash and dry all the vegetables. Halve the cherry tomatoes, pit and halve the Kalamata olives, thinly slice the red onion and bell pepper, mince the garlic, and chop the fresh basil and oregano.
3. **Prepare Lemon:** Slice the lemon into thin rounds.
4. **Prepare Parchment Paper:** Cut four large sheets of parchment paper, each approximately 12×16 inches. Fold each sheet in half to create a crease. Unfold the parchment paper.
5. **Prepare Salmon:** Pat the salmon fillets dry with paper towels. This helps the salmon to sear slightly in the oven and prevents it from steaming too much.

**Assembly (15 minutes)**

1. **Assemble the Parchment Packets:** Take one sheet of parchment paper and place it on a flat surface. On one half of the parchment paper, arrange a portion of the sliced red onion and bell pepper in the center. This creates a bed for the salmon and prevents it from sticking to the parchment.
2. **Place Salmon on Vegetables:** Place one salmon fillet on top of the vegetables. Season the salmon with salt and pepper to taste.
3. **Add Mediterranean Flavors:** Sprinkle the salmon with minced garlic, chopped basil, and oregano. Arrange several cherry tomato halves and Kalamata olive halves around the salmon. Place two or three lemon slices on top of the salmon. If using pesto, spread ½ to 1 tablespoon of pesto over the salmon fillet.
4. **Drizzle with Olive Oil:** Drizzle approximately ½ teaspoon of olive oil over the salmon and vegetables. This will add richness and flavor to the dish.
5. **Seal the Parchment Packet:** Fold the other half of the parchment paper over the salmon and vegetables. Starting at one corner, fold the edges of the parchment paper together to create a sealed packet. Crimp the edges tightly to prevent steam from escaping during baking. Ensure that there are no gaps or openings in the packet.
6. **Repeat:** Repeat steps 1-5 for the remaining salmon fillets and parchment paper sheets.

**Baking (12-15 minutes)**

1. **Place Packets on Baking Sheet:** Arrange the sealed parchment packets on a baking sheet, making sure they are not overcrowded. Give them a little space so that the heat can circulate evenly.
2. **Bake:** Place the baking sheet in the preheated oven and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork. The baking time may vary depending on the thickness of the salmon fillets and the accuracy of your oven. Check for doneness after 12 minutes by carefully opening one of the packets. The salmon should be opaque and no longer translucent.

**Serving (5 minutes)**

1. **Carefully Open Packets:** Remove the baking sheet from the oven and let the packets rest for a minute or two before carefully opening them. Be cautious of the steam that will escape when you open the packets, as it can be very hot.
2. **Serve Immediately:** Serve the baked salmon in parchment packets immediately. You can serve the salmon directly in the parchment paper for a rustic presentation, or transfer it to a plate. Garnish with fresh basil or oregano, if desired.
3. **Serving Suggestions:** Serve with a side of quinoa, couscous, rice, or roasted vegetables. A simple green salad also makes a great accompaniment.

## Tips for Success

* **Use Fresh Ingredients:** For the best flavor, use fresh, high-quality ingredients. Fresh herbs, ripe tomatoes, and good quality olive oil will make a noticeable difference.
* **Don’t Overcrowd the Packets:** Make sure there’s enough space inside the parchment packets for the steam to circulate properly. Overcrowding can lead to uneven cooking.
* **Don’t Overbake:** Salmon cooks quickly, so keep a close eye on it to prevent it from drying out. Check for doneness after 12 minutes and adjust the baking time accordingly.
* **Customize Your Flavors:** Feel free to experiment with different vegetables, herbs, and spices. Sun-dried tomatoes, artichoke hearts, capers, and different types of olives would all be delicious additions.
* **Dairy-Free Pesto:** Many store-bought pestos contain parmesan cheese. If you need a dairy-free option, look for vegan pesto or make your own using nutritional yeast as a substitute for parmesan.
* **Folding the Parchment:** Practice folding the parchment before you start. The key is to create a tight seal to trap the steam. If you’re having trouble, you can use kitchen twine to tie the packets closed for extra security.
* **Use Skin-On or Skin-Off Salmon:** This recipe works well with both skin-on and skin-off salmon. If using skin-on salmon, place the skin-side down on the vegetables. This will help to prevent the salmon from sticking to the parchment.

## Variations and Substitutions

* **Vegetables:** Swap out the vegetables for your favorites. Zucchini, eggplant, mushrooms, and spinach would all be delicious additions.
* **Herbs:** Experiment with different herbs such as thyme, rosemary, or dill.
* **Cheese:** Sprinkle a little crumbled feta cheese over the salmon before sealing the parchment packet for a tangy and salty flavor (omit for dairy-free).
* **Spices:** Add a pinch of red pepper flakes for a touch of heat.
* **Wine:** Add a splash of white wine to the parchment packet before sealing for extra flavor.
* **Lemon Zest:** Add lemon zest for a more intense citrus flavor.
* **Different Fish:** While this recipe is designed for salmon, you can also use other types of fish such as cod, halibut, or sea bass.

## Serving Suggestions

This Mediterranean baked salmon in parchment is a versatile dish that can be served in a variety of ways.

* **As a Main Course:** Serve with a side of quinoa, couscous, rice, or roasted vegetables. A simple green salad also makes a great accompaniment.
* **Over Pasta:** Flake the salmon and toss it with cooked pasta, olive oil, garlic, and the cooked vegetables from the parchment packet.
* **In Salads:** Add flaked salmon to salads for a protein-packed and flavorful addition.
* **In Sandwiches or Wraps:** Use flaked salmon in sandwiches or wraps with lettuce, tomato, and a drizzle of pesto or mayonnaise.
* **As an Appetizer:** Cut the baked salmon into smaller portions and serve as an appetizer with crusty bread or crackers.

## Make-Ahead Instructions

You can prepare the parchment packets ahead of time and store them in the refrigerator for up to 24 hours. When ready to bake, simply remove them from the refrigerator and bake as directed.

## Storage Instructions

Leftover baked salmon can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave.

## Nutritional Information (per serving, approximate)

* Calories: 400-500
* Protein: 35-45g
* Fat: 25-35g
* Carbohydrates: 10-15g
* Fiber: 3-5g

(Note: Nutritional information may vary depending on the specific ingredients used.)

## Conclusion

This Mediterranean baked salmon in parchment recipe is a delicious, healthy, and easy way to enjoy salmon. The vibrant flavors of the Mediterranean come together beautifully in this dish, creating a memorable culinary experience. Whether you’re a seasoned cook or a beginner, you’ll find this recipe simple to follow and incredibly rewarding. So, gather your ingredients, preheat your oven, and get ready to savor the flavors of the Mediterranean!

Enjoy!