Hawaiian Salmon

Hawaiian Salmon

Salmon is a great protein to prepare on weeknights: It defrosts in a pinch and cooks up even faster.

To keep your 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.

Pro tip: 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).

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.

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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 mins
Cook Time 12 mins
Total Time 22 mins
Servings 4 Servings
Calories 179 kcal
Author Beachbody

Ingredients

  • 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

Instructions

  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.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Hawaiian Salmon
Amount Per Serving (1 serving)
Calories 179 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Cholesterol 62mg 21%
Sodium 122mg 5%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Sugars 3g
Protein 23g 46%
* Percent Daily Values are based on a 2000 calorie diet.

Hawaiian Salmon recipe

P90X/P90X2 Portions
2 Protein

P90X3 Portions
2 Proteins

Body Beast Portions
4 Proteins

Portion Fix Containers
1 Red

2B Mindset Plate It!
A great protein option as part of lunch or dinner. If eating with dinner, you may omit the pineapple FFC or leave it as it is such a small quantity.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe.

Baked Hawaiian Salmon Recipe with Pineapple