Light & Creamy Salmon Parcels

  • Servings : 1
  • Prep Time : 10m
  • Cook Time : 30m
  • Ready In : 40m

February is ‘heart health month’, which is what inspired me to write this blog. It is recommended to eat fish twice a week, one of which is oily (if you have diabetes or have had a heart attached then you need to eat at least two portions of oily fish a week).

Oily fish tends to be the darker coloured fish such as mackerel, salmon, fresh tuna, sardines and pilchards (as opposed to cod and haddock etc).  Oily fish contains essential fatty acids (omega 3) which are fantastic for your heart health. The body can’t make ‘essential’ fatty acids which is why we have to get them from our diet.

I love to experiment with cooking fish and wanted to share my favourite salmon dish with you all.. it’s light, creamy and so so good for you!


  • 1 salmon fillet
  • 1/2 courgette
  • 2 tbsp of frozen peas
  • 50g extra 'light' cream cheese
  • baby potatoes to serve

*Nutritional stats shown are for the 1 salmon fillet (100g) plus 5 baby potatoes (100g)


Step 1

Pre-heat oven to ~200 degrees C or Gas mark 6 and cut a sheet of baking parchment (paper) into a square (30cm x 30cm)

Step 2

Once washed, slice 1/2 courgette with a vegetable peeler (the same one you use to take the skin off carrots) into a pile in the middle of the paper

Step 3

Add 1-2 tablespoons of frozen peas

Step 4

Top the vegetable pile with a salmon fillet and spread approx 2 tablespoons of extra 'light' cream cheese on top of the salmon (season with lemon zest/chilli flakes if desired)

Step 5

Wrap up the salmon and vegetables like a parcel, sealing in any gaps and place on a baking tray

Step 6

Bake in the oven for 20-30 minutes until the salmon is fully cooked

Step 7

Once cooked, place the vegetables and salmon onto a plate with baby potatoes/sweet potato wedges/brown rice & enjoy!

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Nutritional Info

This information is per serving.

  • Calories

    378 Kcal
  • Carbs

  • Protein

  • Fat


Recipe Comments

Comments (2)

  1. posted by Carla on March 26, 2014

    We had this for dinner last night and its so tasty! I have tried a few of your recipes now and really enjoying them. Thank you! xxx

    • posted by Nics Nutrition on March 26, 2014

      Aw thank you so much Carla! Do send me a pic next time 🙂 xx


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