Baked Salmon in Foil with Asparagus

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Baked Salmon in Foil with Asparagus

This recipe features flaky, succulent salmon fillets nestled alongside crisp-tender asparagus, finished with a luscious lemon-garlic butter sauce. It’s a low-carb, high-protein meal that requires minimal cleanup.

  • Prep time: 10 minutes

  • Cook time: 15–20 minutes

  • Servings: 2 people

Ingredients

  • Salmon: 2 (6 oz) skin-on or skinless fillets

  • Asparagus: 1 medium bunch (woody ends trimmed)

  • Butter: 3 tbsp, melted (or olive oil for a dairy-free version)

  • Garlic: 3 cloves, minced

  • Lemon: 1 fresh lemon (half juiced, half sliced into rounds)

  • Seasoning: 1 tsp dried oregano (or thyme), salt, and black pepper to taste

  • Garnish: Fresh parsley, chopped

Instructions

  1. Preheat & Prep: Heat your oven to 400°F (200°C). Cut two large squares of heavy-duty aluminum foil.

  2. Arrange: Place half of the asparagus in the center of each foil sheet. Season with salt and pepper. Place a salmon fillet on top of the asparagus.

  3. Make the Sauce: In a small bowl, whisk together the melted butter, minced garlic, lemon juice, and oregano.

  4. Season: Drizzle the garlic butter sauce generously over the salmon and asparagus. Top the salmon with 1–2 lemon slices.

  5. Seal: Fold the sides of the foil over the salmon and asparagus, crimping the edges tightly to create a sealed packet.

  6. Bake: Place the packets on a baking sheet. Bake for 15–20 minutes, depending on the thickness of your salmon.

  7. Optional Broil: Carefully open the packets (watch out for steam!) and broil for 2–3 minutes if you prefer a slightly golden top.

  8. Serve: Garnish with fresh parsley and serve immediately.

Nutritional Info (Per Serving)

  • Calories: 420 kcal

  • Protein: 36g

  • Fat: 28g

  • Net Carbs: 5g

  • Fiber: 3g

Health Benefits

  • Omega-3 Fatty Acids: Salmon is a powerhouse for heart health and brain function.

  • High Protein: Keeps you satiated and supports muscle repair.

  • Asparagus: A great source of fiber, folate, and vitamins A, C, and K.

  • Low Glycemic: Excellent for blood sugar management and keto-friendly lifestyles.

Chef’s Tips & Notes

  • Trim the Asparagus: Don’t just cut the ends; snap one manually. It will naturally break where the woody part ends and the tender part begins. Use that as a guide for the rest of the bunch.

  • Don’t Overcook: Salmon is done when it reaches an internal temperature of 145°F ($63^\circ\text{C}$) and flakes easily with a fork.

  • Room Temp: Let the salmon sit out for 10 minutes before cooking to ensure it cooks evenly.

Q&A

Q: Can I use frozen salmon?

A: Yes, but ensure it is completely thawed and patted dry with paper towels first. Excess moisture from frozen fish can make the sauce watery.

Q: Can I swap the asparagus for another vegetable?

A: Absolutely. Thinly sliced zucchini, green beans, or snap peas work beautifully. Just ensure they are vegetables that cook at a similar rate to the salmon.

Q: Is there a way to make this without foil?

A: You can use parchment paper (en papillote) for a similar effect, or simply bake everything on a sheet pan, though you may lose some of that concentrated “steamed” moisture.

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