Teriyaki Salmon Parcels

Teriyaki Salmon Parcels

This Gut-Friendly Teriyaki Salmon Parcels recipe is balanced, flavourful, and nutrient-dense, making it a fantastic choice for your health and weight goals. Let me know if youd like further adjustments!

Teriyaki Salmon Parcels

(Serves 4)

Ingredients

For the Marinade:

            3 tbsp low-sodium tamari or soy sauce 

            1 tbsp honey 

            1 tbsp rice vinegar 

            1 tsp sesame oil  

            1 garlic clove, minced 

            1 tsp grated fresh ginger 

For the Parcels:

            4 salmon fillets (~500g total, skinless) 

            2 medium carrots, julienned 

            1 medium zucchini, julienned 

            1 red capsicum (bell pepper), thinly sliced  

            1 cup (100g) cooked quinoa  

For Garnish:

            1 tbsp sesame seeds (optional, adds healthy fats and crunch)

            2 spring onions, finely sliced  

 

Method

1.        Prepare the Marinade:

           In a small bowl, whisk together tamari, honey, rice vinegar, sesame oil, garlic, and ginger.

1.        Assemble the Parcels:

           Preheat the oven to 200°C (400°F).

           Cut four large sheets of baking paper or foil. Place a salmon fillet in the center of each sheet.

           Arrange an equal amount of carrots, zucchini, and capsicum around each fillet.

           Spoon the marinade evenly over the salmon and vegetables.

3.        Seal and Bake:

           Fold the baking paper or foil around the salmon and vegetables to create sealed parcels. Place on a baking tray.

           Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

4.        Serve:

           Carefully open the parcels and serve each with 1/4 cup of cooked quinoa. Garnish with sesame seeds and spring onions.          

 

Benefits

For Tummy Fat Reduction:

1.         High Protein: Salmon and quinoa help preserve muscle mass and boost metabolism.

1.         Healthy Fats: Omega-3s in salmon and sesame oil promote hormone regulation and reduce inflammation.

2.         Low-Glycemic Ingredients: Quinoa and vegetables stabilize blood sugar, preventing fat storage.

For Gut Health:

1.         Prebiotic Ingredients: Garlic, ginger, and spring onions support beneficial gut bacteria.

2.         Fibre-Rich Ingredients: Quinoa, zucchini, carrots, and capsicum aid digestion and reduce bloating.

3.         Anti-Inflammatory: Salmon, ginger, and sesame oil combat inflammation and support a healthy microbiome.

 

Macros (Per Serving) 

Calories: 352.8 kcal

Protein: 32.1 g

Carbohydrates: 17.3 g

Fat: 17.6 g

Fibre: 4.1 g

Back to blog