Make a healthy dinner of baked or grilled salmon and veggies in foil packets! A delicious 30-minute meal. Keto, Whole30 and Paleo approved.
Cooking wild salmon and veggies in foil packets makes a delicious meal that couldn't be easier! Ready in about 30 minutes or less, this healthy salmon recipe is one you'll make on repeat. It's easy to adapt to your family's tastes by changing the veggies, too.
Salmon is full of Omega-3's and packed with protein. This foil packet baked or grilled salmon dinner is naturally gluten-free. It's also perfect for those following a Paleo, Keto or Whole30 diet.
I use this recipe for Honey-Dijon Glazed Salmon in Foil often, but today I decided to add the veggies right into the packet to cook alongside the salmon fillets. So easy, so tasty, and so little clean-up time!
Ready to get started? Let's make salmon in foil packs!
Here's what you'll need.
Ingredients for Wild Salmon and Veggies in Foil Packets
- salmon: I recommend wild-caught salmon. For this recipe, I used Coho salmon, but I've also made these foil pack salmon dinners with Sockeye or Chinook (also known as King Salmon.) Atlantic salmon is endangered so almost all Atlantic salmon you will see for sale is farmed salmon. Allow 4-6 ounces per person for this recipe. Buy quality salmon that has no "fishy" smell.
- vegetables: I used zucchini, broccoli and cherry tomatoes, as they were growing in my garden. You could substitute your favourites. Try green beans, or asparagus or other vegetables that will cook in a short time. Dense root vegetables like potatoes or beets would take longer to cook than salmon, so save them for another meal.
- herbs and seasonings: fresh dill is a favourite with salmon. I also used fresh thyme, green onions and salt and pepper.
- marinade: a quick marinade of olive oil, lemon juice and freshly minced garlic makes a tasty marinade for the veggies.
- aluminum foil: I used heavy duty foil for cooking on the barbecue, but a double layer of regular foil will work, too.
Cooking Salmon in Foil Packs makes an easy 30-minute meal!
- Cut four foil pieces and spray or brush with a little olive oil.
- Arrange fresh dill and salmon fillets (skin-side down) on the foil and top with lemon slices.
- Toss uniformly-sized vegetables with lemon-garlic marinade and divide evenly among the packages. Place the vegetables beside the salmon.
- Sprinkle with thinly sliced green onions and drizzle any remaining marinade on top.
- Seal the foil packages by folding and crimping the edges.
- Cook either in the oven or on the grill until fish flakes easily or until it has reached an internal temperature of 140°F to 145°F. Don't overcook!
- Slide the foil packs on to a baking sheet to transfer to the kitchen if you are cooking on an outdoor grill.
- Open the packages carefully, as the steam could scald you. Serve right from the foil packet or transfer to individual plates.
How can you tell when salmon is done?
It is easy to overcook salmon, and there's nothing worse than overcooked fish! Cooking time will depend on the thickness of the fillet you're using and the temperature of your barbecue or oven.
Check for doneness by inserting a knife into the thickest part of the fillet. If it flakes easily, it's done. Some people like to remove it from the heat when the center is still a little translucent, as it will continue cooking in it's own heat as you allow it to rest for a few minutes. It's recommended to cook salmon to 140°F. to 145°F. when measured on a meat thermometer.
What is the white stuff on cooked salmon?
No worries! It's unavoidable. The small white "goop" is simply coagulated protein, called albumin. It results when the fish cooks and the albumin is pushed out of the muscle fibers. It's completely harmless and definitely edible. You can read more about it in this article, What is the White Stuff on Salmon?
When you cook salmon with a glaze, like this Bourbon Maple-Glazed Salmon , Citrus Glazed Baked Salmon with Sake or with a coating, like this Crispy Fennel-Crusted Salmon, or Paleo Pistachio-Crusted Salmon the albumin is not really visible. And if you serve it with a sauce, like 30-minute Creamy Lemon Salmon Picatta, you won't notice it either.
But, rest assured, there is nothing wrong with it. It may be noticeable when salmon is cooked in foil, but a couple of slices of lemon or a sprig of fresh dill will hide it!
Busy days call for easy meals, but you still want to make sure your dinners are wholesome and nutritious. This recipe for Wild Salmon and Veggies in Foil Packets ticks all the boxes! Easy, nutritious and delicious. A 30-minute meal!
Wild Salmon and Veggies in Foil Packets
- 4 5 oz salmon fillets
- 1 tsp olive oil extra virgin
- 2 cups zucchini chopped
- 2 cups broccoli florets
- 1 cup cherry tomatoes
- 2 green onions thinly sliced
- 4 sprigs fresh dill
- 4 sprigs fresh thyme
- 1 large lemon sliced
Lemon Garlic Marinade
- 1/3 cup olive oil extra virgin
- 4 tbsp lemon juice freshly squeezed
- 4 cloves garlic finely minced
- Remove salmon from the fridge to allow it to come to room temperature while you prepare the vegetables.
- Heat the grill or oven to 400°F.
- Cut four foil sheets, 12 inches by 18 inches. If desired, line with slightly smaller pieces of parchment paper.
- Combine marinade ingredients and set aside.
- Chop vegetables into uniformly-sized pieces so they will be cooked at the same time.
- Toss with the marinade.
- Pat salmon fillets dry. Brush or spray the foil or parchment paper with olive oil, and rub the fillets on both sides with oil. Sprinkle with a little salt and pepper. Place skin side down, one on each of the four packages. Tuck a sprig of fresh dill underneath each and top with a slice or two of lemon.
- Arrange the vegetables beside the salmon fillets in each package and drizzle with any extra marinade left in the bowl. Divide the chopped green onions evenly among the 4 packages.
- Fold the sides of the foil together, creating a small tent to allow air to circulate, then fold the ends over to seal. Slide the packets on to a baking sheet to transfer to the grill or oven.
- Place the foil packets on the grill, close the lid and cook for 12- 18 minutes depending on the thickness of the fillets and the temperature of your grill. If baking in the oven, you may wish to leave them on a baking sheet. Check for doneness by poking the thickest part with a knife. If it flakes easily, or has reached an internal temperature of 140°F to 145°F measured with an oven thermometer, it's done. Some people like to remove it from the heat while it is still a little translucent in the center. It will continue to cook a little in its own heat while you allow it to rest for a few minutes.Broccoli florets should be fork tender.