Easy Foil Packet Salmon

If you’ve done any kind of dieting in the last 30+ years, you’ve probably seen advice suggesting you should include more fatty fish in your meal plan. What's awesome is the scientific research supporting the benefits of this source of nutrition has only gotten stronger each passing decade. But why is salmon (and other fatty fish such as anchovies, sardines, herring, and trout) listed in health food books, articles, and diet plans as a “superfood,” and how do you easily cook this fish if you’re new to it or simply need a quick, easy recipe?

First, salmon is a fantastic source of protein, providing approximately 22-25 grams per 3.5 ounce (100 gram) serving. Consuming adequate protein is important for everything from maintaining a healthy body weight, supporting muscle health, and increasing satiety. A study published in the Journal of Nutrition, Health & Aging found that post-menopausal women (ages 60-90) who consumed at least 1.1g of protein per kg of body weight had lower body fat, higher lean body mass ratio (muscle and bone), and better physical function from muscular strength.* Current research also shows that 1.2-1.6 grams/kg of body weight is needed to help stave off sarcopenia (loss of muscle) especially as we age and have lower levels of estrogen and other age-related changes in hormonal status. For reference, a woman who weighs 130 lbs. will want to aim to consume 70-95 grams of protein per day. Exploring strategies for increasing this important nutrient is something I address with almost all my clients. A serving of salmon would provide 1/3 of your needed daily protein!

Second, salmon is a fantastic source of omega-3 fatty acid. There is often confusion about omega-3 and omega-6. Both forms of fatty acid are important in the diet, but in the proper ratio of about 4:1. Without getting too in depth (because you’re probably here for the delicious recipe and not so much a lengthy science lesson), the typical American diet has a ratio of over 20:1 omega-6 to omega-3. The extreme amount of omega-6 can be attributed to the prevalence of soybean, safflower, and corn oils in industrial and highly processed foods. There is still a lot of controversial discussion on at what amount consumed omega-6 becomes harmful, but there is a ton of conclusive research showing that the average person does not get enough omega-3 in their diet.

Omega-3 is necessary for the health of our cardiovascular system, brain, eyes and joints. I highly recommend this informational link https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ provided by the National Institute of Health, that gives an indepth explaination of the health benefits of omega-3. People who consume adequate amounts of omega-3 can reduce the risk of heart disease and Alzheimer's (along with other cognitive disfunction), manage pain from Rheumatoid Arthritis, and even help prevent certain cancers. Salmon is a delicious way of including a quality source of omega-3 fatty acid in your diet for healthy aging.

This recipe is one of the first ways I learned to cook fish when I was a newlywed making dinner. When we first got married, my husband and I lived in a small apartment in Seattle and I felt so lucky to live in the Pacific NW with access to fresh caught salmon! I needed a way not to ruin our meals since I was also working with a tight budget. This Foil Packet Salmon became my go-to over 20 years ago and I continue to make it on a regular basis.

I love using foil packets to cook fish and have used this method for rockfish, cod, tilapia and of course, salmon. It’s pretty fool-proof and works with fresh and frozen fish, making it especially handy if you’ve stocked your freezer and forgot to take out a fillet to thaw!

This recipe is easy to adapt to any taste and use whatever happens to be in your spice rack. I always start with a sprinkle of salt and pepper, and always a liberal amount of garlic powder. If that is all you have on hand, it’ll work. Of course, if you have a fresh lemon, toss a couple of slices on top of the fish to add brightness and acidity to the fillet. Other flavors I like to add include herbs such as oregano, thyme or rosemary. You can use one or a combination of these lovely herbs and either fresh or dried work great!

Start by placing a large piece of aluminum foil down and drizzle with a little olive oil. Place the fillet skin side down on the olive oil and then drizzle with a little more so the seasonings stick. Season with salt, pepper and herbs, then place a slice or two of lemon on top. Fold the foil into a loose packet; you want to leave about ½-1 inch of space above the fish because the steam created in the cooking process with help result in a moist fillet.

Place the fish packet on a cooking tray and pop in an oven preheated to 425°F.

Keep in mind, the cooking time will vary based on the thickness of the fillet and if the fish is fresh or frozen. I usually check for doneness around 12-15 minutes for fresh fish and 20-25 minutes for frozen.

I recommend using an instant read thermometer to see that the temperature of the fish has reached 145F.

BE VERY CAREFUL not to burn yourself when you open the foil packet as STEAM WILL ESCAPE!

It's soooo easy to turn this into a complete meal. I like to cut up some vegetables and roast them up on another tray while the salmon cooks in the oven. Great options include sweat potatoes or delicata squash, and if you have some broccoli florets, asparagus or green beans to steam in the microwave, these all make a great accomplishment to fish.

Keep it super simple: cut your veggies into bite-size pieces, toss with a couple tablespoons of olive oil, a teaspoon of salt and pepper to taste, lay in a single layer on a baking sheet and roast for about 30-40 minutes (flip half-way through cooking time) or until the edges just start to turn golden brown.

I like to place the tray of veggies on one oven rack and the salmon packets on the other rack, to cook the entire meal all together. A delicious, satisfying and nutrient-packed meal (with leftovers) is ready in well under an hour.

Easy Foil Packet Salmon

Ingredients:

1 large piece of aluminum foil 12 ounce salmon fillet (you can use any kind of fish fillet, and can be either fresh or frozen, just adjust the cook time as needed) 1 tablespoons olive oil Salt & pepper to taste (I used 1/4 tsp salt and sprinkle of pepper) 1/4 tsp garlic powder 1/4 tsp oregano (or other dried herbs such as thyme or rosemary) 2 slices of lemon

Directions:

1. Preheated oven to 425°F.

2. Place a large piece of aluminum foil on a baking sheet and drizzle with a ½ teaspoon olive oil. Place the fish fillet skin side down on the olive oil and then drizzle with the remaining oil. Sprinkle over the fish the salt, pepper and herbs, then place a slice or two of lemon on top.

3. Fold the foil into a loose packet; you want to leave about ½-1 inch of space above the fish because the steam created in the cooking process with help result in a moist fillet.

4. Place the foil packets on the tray in the preheated oven for 12-15 minutes for fresh fish and 20-25 minutes for frozen. Cook until the fish flakes easily with a fork or the temperature has reach 145F. BE VERY CAREFUL not to burn yourself when you open the foil packet as STEAM WILL ESCAPE!

For the Roasted Delicata Squash pictured on my plate:

Ingredients:

1 delicata squash halved, seeded and sliced in 1/4” smiles (or rainbows, depending on how you hold them) 1 tablespoon olive oil 1/2 tsp salt 1/4 pepper

(optional: dash of cayenne pepper for some tasty heat)

Directions:

1. Preheated oven to 425°F.

2. In a large bowl, combine the squash slices with the olive oil, salt and pepper. Stir until coated evenly.

3. Place the seasoned delicata squash on a baking sheet. Line the baking sheet with parchment paper for easy cleanup!

4. Place in the oven for 15 minutes, then carefully flip and roast for another 15-20 minutes. Squash is soft and have golden brown edges when done.

Research Articles:

Gregorio, L. et al. (2015). Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4433492/.

National Institute of Health (2022). Omega-3 fatty acids fact sheet for consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.