Salmon steamed in parchment over tender green beans with herb pesto and lemon. Four ingredients, 15 minutes in the oven, and almost no cleanup.
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There’s something special about opening a parchment parcel at the table: the burst of steam, the smell of lemon and herbs, and perfectly cooked fish inside.
This Salmon & Green Pesto Papillote combines two of my favorite recipes into one easy dinner. Tender salmon sits on a bed of green beans, layered with my green pesto and bright lemon wheels, then sealed and steamed in its own juices.
“En papillote” just means cooked in paper. The parchment traps the steam, so the fish cooks gently and stays moist, and there’s no pan to scrub afterward. It’s an easy way to get protein, omega-3s, and vegetables on the table on a weeknight.
One of the best food sources of omega-3s.
Salmon is one of the richest sources of the long-chain omega-3 fats EPA and DHA, which are built into your brain and cell membranes and support heart health. Eating fatty fish regularly is linked to better heart health and lower triglycerides.
It’s also a complete protein and a good source of vitamin B12, vitamin D, and selenium, plus astaxanthin, the antioxidant pigment that gives salmon its color. Gentle, moist cooking like this keeps the fish tender without charring.
Flavor and nutrition in one spoonful.
My green pesto is made from fresh basil, chives, pine nuts, lemon, and extra virgin olive oil. It brings polyphenol antioxidants and heart-healthy monounsaturated fats to the dish.
Spreading it both under and over the salmon infuses every layer with herbs as the parcel steams. Extra virgin olive oil is one of the most studied foods in nutrition research, and it’s a cornerstone of the Mediterranean way of eating.
The rest of the parcel is pulling its weight, too.
Vitamin K, vitamin C, folate, and fiber, with a fresh snap after a quick blanch.
Release juice and fragrant peel oils as they heat, basting the fish from below.
Traps steam so the fish cooks gently and stays moist, with no pan to scrub.
That’s it. The pesto does the rest of the seasoning.
Salmon is one of the lower-mercury fish, so it’s a good choice two to three times a week, including during pregnancy. Eating omega-3s from fish is safe alongside most medications, but if you take a blood thinner and are considering a high-dose fish oil supplement, check with your prescriber first.
Food first is always my approach. But if fish isn’t a regular part of your week, this is the omega-3 supplement I use. Check with your provider first if you take medications or have a health condition.
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Grab my free pack of 42 salmon recipes, so getting omega-3s into your week is easy and never boring.
Omega-3s and complete protein from salmon, healthy fats and herbs from the pesto, and vitamins and fiber from green beans come together in one parcel, for a dinner that supports your heart, brain, and steady energy with almost no cleanup.
