Monthly Archives: October 2012

Parchment-Baked Salmon with Pesto, Zucchini, and Carrots

Parchment-Baked Salmon with Pesto , Zucchini, and Carrots


  • parchment paper
  • 4 salmon filets
  • 1/4 cup of pesto, try my Low-Fat Mild Pesto Sauce
  • 1 cup shredded zucchini (one medium)
  • 1 cub shredded carrots (3-4 medium)
  • salt
  • pepper
  • olive oil
  • dry white wine
  • nonstick cooking spray

1.Preheat oven to 450°.

2. Cut parchment rectangles to be double the length of the salmon, allowing an extra 2-inch boarder on all sides. Fold the paper in half widthwise and crease on fold Coat lightly with cooking spray, leaving a 2-inch border ungreased at edges.

3. Place fillet sideways on one side of the fold so that it touches the fold, but not the ungreased border. Lightly sprinkle the filet with salt and pepper. Spread 1 tablespoon pesto over filet; top with 1/4 cup carrot and 1/4 cup zucchini. Sprinkle salt and pepper. Drizzle filet with 1 teaspoon oil and 1 teaspoon wine.

4.Fold paper; seal edges with narrow folds. Creased the edges with something hard like your fingernail of the flat edge of a knife to ensure the paper does not unwrap while cooking. Repeat with the remaining parchment paper, fish, and vegetables.

5. Place packets on baking sheets. Bake at 450° for 15 minutes or until puffy and lightly browned. If your oven does not cook evenly, like mine, cook one side for 7 minutes, turn the baking sheet, then cook for 7 more minutes. To serve, carefully open packets and transfer the fillets with their vegetable topping to plates. You can either poor the juices left in the parchment pouches on top of the salmon or discard them.

Note: I served my salmon with a side of Rice-A-Roni Long Grain and Wild Rice and steamed broccoli.

Recipe found at and altered by Me : D

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Posted by on October 13, 2012 in Gluten Free, Medifast, Seafood


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