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Home » Parchment Salmon with Broccoli, Red Pepper, Tomato Parcels {GF, DF}

Parchment Salmon with Broccoli, Red Pepper, Tomato Parcels {GF, DF}

Last Updated on April 10, 2019 By Vicky 7 Comments

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oven roasted salmon pin

Dinner doesn’t get simpler than parchment packet oven roasted parchment salmon and broccoli, red pepper and tomato parcels. Gluten-Free, Dairy-Free, High Protein and Low Carb. A healthy dinner with minimal prep.

Oven Roasted parchment Salmon fillet with Broccoli, Red Pepper and Tomatoes

Hello to my all time favorite fish – made in the best way ever – oven roasted parchment salmon. Salmon = celebration in my book (especially parchment salmon). And it doesn’t need to be an infrequent celebration – a dinner with friends or family that is ready in no time at all with minimal prep or clean up is celebration enough.

That’s the time to whip out Bumble Bee SuperFresh® Salmon with Garlicky Black Pepper & Extra Virgin Olive Oil  (which you can find in stores, or on Amazon Fresh).  This was my first time trying out the Bumble Bee super fresh line. Before this my association with Bumble Bee was with their canned tuna, but apparently that is not all they do well.

They have branched out and now offer a whole frozen seafood line – that is already individually portioned, seasoned and packaged. Ready for cooking.

Bumble Bee Super Fresh Salmon

When you open the box you are met with 4 ounce portions of generously seasoned thin cut salmon fillets in plastic wrapping. You just need to remove the wrapping and place the salmon fillets in the folded parchment parcels and your parchment salmon is ready to go into the oven!

Then you fold over the open side and you’re done. This oven roasted parchment salmon and broccoli recipe is practically finished.

Bumble Bee Super Fresh Salmon individually packaged

Pop that into a 425 degree preheated oven and 20 minutes the heart of your dinner is ready.

Since the protein is taken care of, I had to get to work on the veggies. Roasted salmon and broccoli is such a perfect combination – they pair so well together and both are so easy to cook. Plus, I love love love broccoli so that was on the top of my list, with red pepper and tomatoes falling in close second and third place. I roughly chopped all three, place in aluminum foil square, topped with a bit of olive oil, tamari, salt, pepper and garlic powder before sealing the packets shut and placing in the oven. Of course, if you’re not a fan of combining roasted salmon and broccoli or the other vegetables I’ve mentioned, you can substitute with your favourite vegetables instead, such as long beans, asparagus, or potatoes.

parchment Salmon oven roasted

 

Once everything is ready it’s almost kind of fun to unwrap all the different parcels. Kind of like presents. Holiday presents.

taking a bite of oven roasted salmon on a plate with roasted veggies

 

This makes for a perfect low fuss minimal prep and clean up meal. The salmon, already be portioned and seasoned literally goes from freezer to plate in as little as 25 minutes. It’s also generously seasoned with lots of freshly cracked black pepper and extra virgin olive oil – my faves.

My mom recently purchased a pepper mill in the shape of a wine bottle – and it literally has become my favorite kitchen utensil, first because it looks cool and surprises every guests, and second of all because it is perfect for coarsely freshly ground black pepper. Needless to say, I highly appreciate my food generously peppered, which is exactly what this salmon is.

The roasted salmon and broccoli with red pepper and tomato parcels makes for a high protein, low carb gluten-free and dairy-free healthy weeknight meal fit for a celebration.

This roasted salmon and broccoli combo is one of my go-to recipes because it’s so easy to make, but that hasn’t stopped me from experimenting with other salmon recipes. Salmon has always been one of my most favorite fish recipes (as you can see in my Asian salmon salad with sesame ginger dressing, salmon red rice veggies bowls with roasted red pepper sauce, salmon cakes with hearts of palm, broiled red curry salmon with bean sprouts, etc) and continues to be.

Plate of Oven Roasted Salmon Recipe with Broccoli, Red Pepper and Tomatoes

For more recipe ideas on other Bumble Bee seafood options check out this post.

5 from 1 vote
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Oven Roasted Salmon with Broccoli, Red Pepper, Tomato Parcels {GF, DF}
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Dinner doesn't get simpler than roasted parchment salmon served with broccoli, red pepper and tomato parcels. Gluten-Free, Dairy-Free, High Protein and Low Carb. A healthy dinner with minimal prep.

Course: Dinner, fish
Cuisine: American, Healthy
Servings: 4
Calories: 272 kcal
Author: Vicky
Ingredients
  • 2 packages Bumble Bee SuperFresh® Salmon with Garlicky Black Pepper and Extra Virgin Olive Oil 16.4 ounces salmon, total
  • 1 head broccoli cut into florets
  • 2 red pepper roughly chopped
  • 2 to matoes roughly chopped
  • 4 teaspoons extra virgin olive oil
  • 2 teaspoons gluten free tamari
  • salt/pepper to taste
  • dash of garlic powder
Instructions
  1. Preheat oven to 450 degrees F.
  2. To prep the salmon, remove the plastic covering and slip each piece of salmon into the parchment parcel, seasoned side up. Fold over the open side to seal the parchment packet. Repeat for all 4 pieces of salmon.
  3. Cut 4 large rectangular pieces of aluminum foil.
  4. On each piece layer 1/4 of the red pepper, broccoli and tomatoes. Top with evenly divided olive oil, tamari, salt, pepper and garlic powder. Seal the aluminum foil packets.
  5. Bake for the salmon packets and aluminum foil packets for 20-25 minutes.
  6. Remove and serve the salmon over the veggies, with the liquid sauce from the veggies poured on top of the salmon.
Nutrition Facts
Oven Roasted Salmon with Broccoli, Red Pepper, Tomato Parcels {GF, DF}
Amount Per Serving
Calories 272 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Cholesterol 63mg21%
Sodium 271mg12%
Potassium 1175mg34%
Carbohydrates 13g4%
Fiber 5g21%
Sugar 5g6%
Protein 28g56%
Vitamin A 2855IU57%
Vitamin C 211.5mg256%
Calcium 90mg9%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.

I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own.

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Comments

  1. Helene D'Souza says

    November 22, 2016 at 5:10 pm

    Salmon en papillote is a childhood dish of mine. I adore this dish co much I could cave it every Sunday for lunch. Your dish looks appetizing, I feel like having a plate full of it right now.

    Reply
    • Vicky says

      November 23, 2016 at 10:59 am

      It’s so good right?! Thanks!

      Reply
  2. Laura | Wandercooks says

    November 22, 2016 at 5:21 pm

    I love salmon and really want to have it more often, so this sounds super convenient. I never would have thought it could cook so quickly straight from the freezer. Gorgeous photos too!

    Reply
    • Vicky says

      November 23, 2016 at 10:59 am

      Yep these packets are made to go directly from the freezer to the oven!

      Reply
  3. Lisa | Garlic & Zest says

    November 22, 2016 at 5:54 pm

    Wow – that’s so convenient! I usually cook salmon at a lower temperature and for a little less time – because I like it a little more tender. Do you think I could cook it at lower temp?

    Reply
    • Vicky says

      November 23, 2016 at 11:00 am

      Yes, definitely cook at a lower temp for less time for more tender fish. I think the temp is set to high here because the assumption is that you fish is going into the oven frozen, but if the fish is defrosted I usually cook salmon on high broil for 20-25 minutes or so.

      Reply
  4. Rachel says

    March 27, 2018 at 11:34 am

    5 stars
    I would love to try making this!

    Reply

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