Hawaiian Salmon

Hawaiian Salmon

Salmon is a great protein to prepare on weeknights: it defrosts in a pinch and cooks up even faster. Unfortunately, salmon has a tendency to dry out in what seems like the blink of an eye. But, not this Hawaiian Salmon dinner recipe!

To keep the salmon moist and tender, we used parchment paper to steam the salmon in the oven. This technique, sometimes called dry-poaching or oven-poaching, requires no oil at all and clean-up is a breeze. Simply place salmon steaks centered on your parchment paper circle top with fresh pineapple, cilantro, and other ingredients, fold the paper over the lot of it, and crimp the edges together.

This parchment envelope technique works with a variety of proteins, especially other white fish, like cod or halibut. It’s also a great way to keep vegetables moist in the oven, without using heaps of oil. For quick and even circles, trace around a plate before cutting the parchment. Most standard dinner plates are 12 inches in diameter (or close enough to count in this recipe).

Doing SHIFT SHOP on DVD or streaming it on Beachbody On Demand? This recipe can be enjoyed during all three weeks. Here are 80 more SHIFT SHOP-approved recipes, including a downloadable recipe booklet!

Hawaiian Salmon

Hawaiian Salmon

This Hawaiian Salmon recipe uses parchment paper to cleverly steam the salmon in the oven. It requires no oil and clean up is a breeze.

Course Main Course
Cuisine Hawaiian
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 4 Servings
Author Beachbody


  • 4 4-oz. raw salmon steaks rinsed, patted dry
  • Sea salt (or Himalayan salt) and ground black pepper to taste (optional)
  • 1 cup chopped fresh pineapple
  • 2 medium shallots finely chopped
  • ¼ cup finely chopped fresh cilantro
  • Parchment paper


  1. Preheat oven to 400° F.

  2. Cut parchment paper into four circles about 12 inches in diameter each. Fold each circle in half. Place on baking sheet. Place a salmon steak in the center of each parchment half circle. Season with salt and pepper if desired. 

  3. Top salmon evenly with pineapple, shallots, and cilantro. Fold other half of parchment over ingredients and crimp edges to seal. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork. Be careful when opening pouches as steam will be released.

Hawaiian Salmon recipe

Nutritional Information (per serving):
Calories: 179
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 62 mg
Sodium: 122 mg
Carbohydrates: 5 g
Fiber: 1 g
Sugar: 3 g
Protein: 23 g

P90X3 Portions
2 Proteins

Body Beast Portions
2 Proteins

Body Beast Portions
4 Proteins

Portion Fix Containers
1 Red

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