Keto Salmon Parcels with Zucchini from the Oven
This recipe uses frozen salmon fillet that can be cooked straight from the freezer inside a parchment parcel. Fresh salmon works just as well with a slightly shorter cooking time. The parcel dish with zucchini, cherry tomatoes and oregano brings Mediterranean flavors to the plate at only 5 g net carbs per serving.
Key facts at a glance
- Total time: approx. 30 minutes, 10 minutes prep and 20 minutes in the oven.
- Approx. 5 g net carbs and 38 g fat per serving.
- Ingredients: frozen salmon, zucchini, cherry tomatoes, oregano, olive oil, lemon.
- Frozen salmon can be used straight from the freezer; fresh salmon works equally well.
- No dishes to wash: eat the parcel straight from the parchment paper.
Ingredients
1 parcel with 200 g salmon
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Frozen salmon fillet (or fresh salmon) | - | |||
| Zucchini | sliced | |||
| sliced | ||||
| Cherry tomatoes | halved | |||
| halved | ||||
| Olive oil | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| Oregano | 1 tsp, dried | |||
| 1 tsp, dried | ||||
| Lemon | juice | |||
| juice | ||||
| Garlic clove | minced | |||
| minced | ||||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
Frozen salmon or fresh salmon?
Frozen salmon is ideal for parcel dishes because it steams gently inside the sealed parchment, and the slow cooking forgives a slightly longer time. Just rinse the frozen salmon briefly under cold water, pat dry and place it into the parcel still frozen. Cooking time: 20 minutes at 200 degrees Celsius. Fresh salmon works just as well. Pat dry and place into the parcel, then reduce the cooking time to 15 minutes. If you prefer to thaw frozen salmon first, leave it in the fridge for 12 hours. Always choose fillets without glaze and look for MSC or ASC certification.
Source: FDA – Selecting and Serving Fresh and Frozen Seafood Safely
Preparation
Slice the zucchini and arrange the slices on a piece of parchment paper. Place the salmon on top, then add cherry tomatoes, oregano, olive oil and lemon juice. Fold the parchment paper into a tightly sealed parcel and bake at 200 degrees Celsius for 20 minutes.
Why salmon parcels work well on keto
Zucchini has just 2 g net carbs per 100 g, making it one of the lowest-carb vegetables and an excellent keto side. Cherry tomatoes (50 g) add about 2 g of carbs, easy to fit at this amount. Olive oil (2 tbsp) delivers 28 g of high-quality fat. Combined with 200 g of salmon (40 g protein, 0 g carbs), the result is a Mediterranean meal well under the 7 g net carb limit per serving.
Source: USDA FoodData Central – Zucchini, raw
Cherry tomatoes and keto
Cherry tomatoes have approx. 3 g net carbs per 100 g, slightly more than other salad vegetables. In portions under 75 g they fit keto comfortably and provide lycopene, which is well absorbed when heated.
How do I serve and vary the salmon parcels?
Place the parcel directly on the plate and open it at the table; the escaping steam carries the Mediterranean aromas. From personal experience, a simple arugula salad with olive oil dressing pairs perfectly.
Vegetable variation
Instead of zucchini you can use fennel, eggplant slices or thinly sliced bell pepper (keep the amount around 50 g). For asparagus: 3 spears per parcel, halved.
What tips help with parcel cooking?
- Cut parchment paper at least 30 x 40 cm so the parcel does not tear.
- Slice zucchini 5 mm thin so it cooks through in 20 minutes.
- Fold the parcel tightly; the moisture inside gently cooks the salmon.
- Use frozen salmon without thawing; the parcel handles the longer cooking time.
- Open carefully: the hot steam escapes first.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 140 kcal | approx. 530 kcal | A full Mediterranean-style main meal. |
| A full Mediterranean-style main meal. | |||
| Fat | approx. 10 g | approx. 38 g | Approx. 65 percent of calories from fat, olive oil plus salmon. |
| Approx. 65 percent of calories from fat, olive oil plus salmon. | |||
| Net carbs | approx. 1.3 g | approx. 5 g | From zucchini and cherry tomatoes, within the keto limit. |
| From zucchini and cherry tomatoes, within the keto limit. | |||
| Sugar | approx. 0.9 g | approx. 3.5 g | Naturally from vegetables. |
| Naturally from vegetables. | |||
| Protein | approx. 11 g | approx. 41 g | High-quality protein from salmon. |
| High-quality protein from salmon. | |||
| Salt | approx. 0.3 g | approx. 1.0 g | Only added salt. |
| Only added salt. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I use fresh salmon instead?
Yes. Fresh salmon works just as well. Reduce the cooking time to 15 minutes at 200 degrees Celsius.
Can I use aluminum foil instead of parchment paper?
Possible, but parchment paper is better: aluminum foil can react with the acids from tomato and lemon. Parchment paper avoids that reaction.
How do I know the salmon is done?
After 20 minutes at 200 degrees Celsius the salmon is done when it flakes easily with a fork. A core temperature of 52 to 55 degrees Celsius gives a juicy result.
Can I prepare the parcel in advance?
Yes. The filled parcel keeps in the fridge for 4 hours and stays keto-friendly. Place it in the preheated oven just before serving.