Salmon En Papillote with Green Beans and Potatoes

9 30 445
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Salmon En Papillote with Green Beans and Potatoes
Health Highlights

Ingredients


4 small potato Sweet potato
454 gm Green/yellow string beans, raw
4 tbsp Extra virgin olive oil
1 tsp Sea Salt
1 1/2 tbsp Dijon mustard
1 1/2 tbsp Whole grain mustard
1 whole lemon(s) Lemon juice
1 tsp Black pepper
681 gm Atlantic salmon, wild (about 4 fillets)

Instructions


1. Preheat the oven to 450°F and line a baking sheet with parchment paper.

 

2. Slice the sweet potatoes in half lengthwise. Slice each half into 5-6 wedges. Add sweet potatoes to a medium sized bowl with two tbsp. oil and 1/2 tsp of salt. Toss to coat. Lay potatoes in a single layer on the parchment-lined baking sheet and bake for 10 minutes.

3. Rinse and dry green beans and snap off ends. In a small bowl, whisk together mustard, lemon juice and remaining olive oil.Take a second piece of parchment, about 15 inches long, fold in half and then unfold. In the center of one half, layer about 8-10 green beans and sprinkle with salt.

4. Place the salmon fillet on top of beans, sprinkle with remaining salt and pepper, and spoon on 2 tbsp. mustard sauce.

5. Fold parchment back over to cover salmon. Starting at the right hand crease, fold the parchment over itself to create a small triangle. Fold that piece over itself and continue folding got create small pleats all the way around the parchment. When you’re done, you should have a half-moon or ‘calzone’ shape.

6. Take out the potato wedges; push them to the perimeter of the baking sheet. Place parchment packet in the middle.

 

7. Lower heat to 400°F and bake packet for another 10 minute. Remove from oven, slice through the packet- it’s ready! Top with Dijon sauce.

Notes:

Salmon

is a great source of protein and is high in Omega 3 fatty acids which are excellent for brain health!


Nutrition Facts

Per Portion

Calories 445
Calories from fat 232
Calories from saturated fat 35
Total Fat 25.7 g
Saturated Fat 3.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.6 g
Monounsaturated Fat 14.7 g
Cholesterol 94 mg
Sodium 837 mg
Potassium 1686 mg
Total Carbohydrate 19.7 g
Dietary Fiber 9.8 g
Sugars 10.6 g
Protein 39 g

Dietary servings

Per Portion


Meat 1.9
Meat Alternative 0.1
Vegetables 3.5

Energy sources


Pygal13%415.55204059756613114.7745993506482652%434.715237006115263.6025170045870735%302.18220763439183154.4481357846141513%52%35%CarbohydratesFatProtein
?
Help