Easiest-Ever Roasted Salmon On Foil For 1 – Super Simple Recipe 4

It’s a rare occurrence when I cook from scratch for myself – save a speedy breakfast or quick lunch – for main meals and suppers I tend to eat with the family or, if alone, grab a meal that I have frozen away (in a single portion) for those occasions. But I do know that some of you do and occasionally I am moved to prepare something from scratch when the solo diner.

It does however have to be something simple and this recipe is one that I fall back on when the time arises. It has to be said that it can be doubled, tripled or more so is very versatile. The ingredients are also somewhat flexible so sometimes I omit the spinach and when asparagus isn’t in season use something else like broccoli, fennel or mangetout. You can of course use other fish fillets too but the cooking time will change according to their texture and thickness. 

What I can promise is a super simple but succulent dish that sings with flavour and, since it is cooked on a sheet of foil, presents minimum washing up. This is also a dish that cooks quickly and I even made during the baking hot weather when I dithered over turning on the oven! Try it and see ….

 

EASIEST-EVER ROASTED SALMON ON FOIL FOR 1

Ingredients

METRIC/US

small handful fresh spinach leaves

1 small salmon fillet, skinned if liked 

½ small red onion, sliced

about 6 baby cherry tomatoes, halved

3-4 thin asparagus spears

low-fat cooking spray or mist or a drizzle of olive oil

salt and freshly ground black pepper

1 lemon

fresh dill to garnish (optional)

 

Method

1.  Preheat the oven to 200 C/400 F/gas 6.
2.  Take a large sheet of cooking foil or parchment paper and place on a baking tray. Top with the spinach leaves and the salmon (skin side up if unskinned).
3.  Top with the onion, tomatoes and asparagus. 
4.  Spritz with low-fat cooking spray or mist or drizzle with a little olive oil. Season with salt and pepper to taste.
5.  Halve the lemon and cut one half into slices. Squeeze the remaining half of the lemon over the fish and then top with the lemon slices.
6.  Bake in the oven for 10-14 minutes (depending upon the thickness of the fish fillet) until cooked through. If you prefer your vegetables quite soft rather than with some bite then cook for 5-10 minutes before adding the salmon to cook for 10-14 minutes further.
7.  Serve garnished with a little fresh dill if liked.

 

SERVES 1

WLS PORTION: ½-1

 

CALORIES PER PORTION: 310

PROTEIN: 30.3g

CARBOHYDRATE: 11.3g

FAT: 15.9g

 

Image courtesy of www.proteinworld.com