Easy Baked Foil Packet Salmon with Asparagus
Tender salmon fillet baked inside a parchment or foil pouch with fresh lemon, garlic, olive oil, and tender asparagus. A simple, mess-free meal loaded with rich protein and healthy fats.
Prep
10 min
Cook
15 min
Total
25 min
Makes
4 servings
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Cut a sheet of heavy-duty aluminum foil…
Cut a sheet of heavy-duty aluminum foil approximately 12 inches (30cm) long and lay it flat on a baking sheet.
Tap card to mark done - 03
Place the trimmed asparagus spears in the…
Place the trimmed asparagus spears in the center of the foil sheet in an even layer.
Tap card to mark done - 04
Drizzle half of the olive oil over…
Drizzle half of the olive oil over the asparagus and sprinkle with half of the salt and black pepper.
Tap card to mark done - 05
Place the salmon fillet directly on top…
Place the salmon fillet directly on top of the asparagus bed.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top the salmon with minced garlic
Top the salmon with minced garlic, drizzle with the remaining olive oil, and squeeze fresh lemon juice over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bring the long edges of the foil…
Bring the long edges of the foil together over the salmon and fold them down tightly to seal. Fold the ends inward to create a sealed packet that traps steam inside.
Tap card to mark done - 08
Place the baking sheet in the oven…
Place the baking sheet in the oven and bake for 12 to 15 minutes, until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C)
Tap card to mark done - 09
Carefully unseal the foil packet to let…
Carefully unseal the foil packet to let steam escape, transfer the salmon and asparagus to a plate, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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