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2 min read

Hey SHEFIT sisters, we have an AMAZING episode of CHEFIT this week!

We’re serving up salmon en papillote which means “to cook in paper”. This meal is easy and elegant, perfect for girl’s night in or any other special occasion. The only prep that goes into this meal is whisking up a quick sauce and sealing your salmon and vegetables in a parchment paper packet. From start to finish, it’s less than 20 minutes.

Not only do I love how easy this dish is, but I love the fact that it’s heart-healthy salmon. This delicious salmon is packed with Omega-3-fatty acids which have been linked to reduced risk of cardiovascular disease.

Eating this Omega-3 packed salmon after an intense workout would be an excellent idea because these fatty acids can also fight inflammation in the body. This may help muscles recover quicker and help fight workout soreness. Sign us up for that!

It’s often thought that eating fat will lead to weight gain. This is absolutely not true. Taking in more calories ,in general, than your body needs can lead to weight gain. Eating healthy fats, like salmon, avocados, nuts and seeds, can have big health benefits when consumed in moderation.

Salmon en Papillote
Serves 4


3 tablespoons soy sauce

Zest of 1/2 an orange

2 teaspoons toasted sesame oil

1 tablespoon fresh orange juice

2 teaspoons rice vinegar

1 teaspoon peeled, minced fresh ginger

2 cups green beans, trimmed

1 cup shredded carrots

4 (6-ounce) salmon fillets, skinless

Pepper, to taste

Olive oil, to brush packets

4 green onions, thinly sliced on an angle


Preheat the oven to 400 degrees F. Combine the orange zest, ginger, soy sauce, orange juice, vinegar, sesame oil and honey together in a small bowl.

Cut four large pieces of parchment paper into squares.

Divide the green beans and carrots among the 4 parchment packets. Season the vegetables with 1 tablespoon of the sauce. Place a salmon fillet on top of the vegetables and season with the black pepper and the remaining sauce.

Fold the top half of the parchment over the fish and overlap small folds along the open edge to seal. Brush each packet with olive oil.

Bake for 8 to 10 minutes, until the parchment paper puffs up. Transfer the parchment packets to plates. When opening the packets, be cautious of escaping steam. Top with sliced green onions.

Recipe tips: Switch out vegetables depending on the season. This recipe is also delicious with asparagus and red peppers!

Looking to increase your carbohydrates with this meal? Serve with brown rice or quinoa for additional complex carbohydrates.

We’ll see you next time on CHEFIT, thank you for watching!

Happy cooking!
Chef Jenn