
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 you’d 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