Let’s talk about fish…
First of all, fish is SO good for you
Especially oily fish, like salmon, herring, mackerel, sardines, lake trout and tuna.
These fishes are rich in omega-3 fatty acids—essential for your brain, your mental/emotional function and reducing your risk of heart disease, cancer and other inflammatory disorders.
Secondly, fish is delicious
I love fish because it’s light and healthy but also a satisfying meal that gives me long-lasting energy.
How much oily fish should you be eating to reap the benefits?
The American Heart Association recommends people eat omega-3-rich oily fish AT LEAST two times a week. A serving is 3.5 ounces of cooked fish.
Finally, fish is easy!
Yes it is! I know cooking fish intimidates many of you, but I promise you can do it. Today I want to share my go-to method for teaching beginners to cook fish: salmon cooked in a parchment paper bag. You’ll love this because it’s impossible to mess up! I’ve even created a video on how to make the parchment paper bag.
Cooking fish in a parchment bag is healthy, convenient and simple technique. This foolproof steaming method results in a piece of fish that’s always moist and tender. You can very the recipe based on the vegetables you have on hand, just pre-cook sturdier veg like green beans or sliced carrots by giving them a couple minutes in a pot of boiling water. Parboiled potatoes are also fun to toss in with the salmon. Other herbs, such as thyme or tarragon, would be a delicious substitute for the fennel seed and dill.
Make Ahead Tip:
The parchment bag can be filled ahead of time and stored in the fridge until you are ready to pop it in the oven.
Resolve to conquer your fear of cooking fish once and for all! Visit your fishmonger or trusted market and pick up a super fresh salmon fillet this Friday or Saturday to make the recipe below.
Do you have questions about cooking fish? I’m here to help! Leave a comment on this post and I’ll be sure to reply with an answer!
Steamed Salmon in Parchment with Vegetables
- Parchment paper
- ¼ teaspoon whole fennel seed
- Sea salt
- ½ fennel bulb
- A handful of sugar snap peas
- 1 salmon fillet, weighing about 5 oz/150g
- 1 teaspoon chopped fresh dill
- 1 scallion, sliced
- Olive oil
- ½ a lemon
- Cooked brown rice or quinoa
Heat the oven to 350°F/180°C.
Using a mortar and pestle (or a spice grinder), grind the fennel seed and sea salt into a fine powder.
Prepare the fennel by chopping off the base and stem end. Slice the bulb in half lengthwise and cut out the hard core in the centre of each half. Thinly slice the fennel.
Prepare the parchment paper. Cut a 20×15-inch/50x38cm piece and fold it in half. Cut out a heart shape, as if you are making a valentine.
Place the sliced fennel and sugar snap peas on one side of the parchment. Drizzle with olive oil and sprinkle with half the ground fennel seed, salt and dill. Place the salmon on top. Drizzle with olive oil and a squeeze of lemon juice. Sprinkle over the sliced scallion along with the rest of the fennel seed, salt and dill. Fold over the other side of the paper and seal the parchment bag with overlapping folds*. Place it on a baking sheet. Bake the salmon in the oven for 15 minutes, until the fish is just cooked through: flaky and opaque. Serve immediately with cooked brown rice or quinoa.