A healthy meal in a pouch in 15 minutes

HEALTHY: Marina Mandarin executive chef Khoo recommends using fresh ingredients to enjoy the natural flavour of salmon en papillote (pictured).


    Jul 18, 2016

    A healthy meal in a pouch in 15 minutes

    IT IS an all-in-one meal - wrap everything into a fat parcel and throw it in the oven.

    After a mere 15 minutes, you get meat, greens and carbs in a neat little packet, with minimal mess to your kitchen.

    Do not let the fancy name of "en papillote" discourage you.

    The French term simply means "in parchment" and usually refers to a cooking method where food is placed inside a pouch and baked.

    Tony Khoo, executive chef of Marina Mandarin Singapore, offers this tip: Wrap the parcels like how you would make spring rolls or popiah.

    "There is no need for staples or string," he told My Paper.

    Mr Khoo, who created this salmon recipe, added that other types of fish, such as halibut, barramundi, dory or seabass, can be used in place of salmon.

    He also uses Dry White Vermouth for the recipe, but if you are concerned about serving alcoholic ingredients to children, leave out the wine.

    Instead, drizzle more lemon juice over the fish after it is cooked, he suggested.

    With just 15 minutes of actual cooking time, the dish "showcases the natural flavours of ingredients", added Mr Khoo.

    That is partly why he chose red-skinned potatoes for the dish as these tend to have a sweeter taste than regular yellow potato varieties.

    Red potatoes are also less starchy than, say, russet potatoes. Due to the lower starch content, these potatoes generally maintain their shape well after cooking.

    Overall, this salmon dish is healthy, said Mr Khoo, with omega-3 fatty acids and little added fat.

    "Only use fresh herbs and fresh ingredients to enjoy the natural flavour," he advised.


    4 pieces of fresh salmon, about 160g each

    40g shallots, thinly sliced

    40g garlic, thinly sliced

    160g red-skinned potatoes, boiled and sliced into 0.5cm-thick pieces

    80g string beans

    20g kalamanta olive, sliced

    60g fennel, sliced

    1 lemon, sliced into 8 pieces each measuring 0.5cm thick

    5g fresh dill, chopped

    5g fresh parsley, chopped

    40ml olive oil

    20ml white wine, optional

    4 pieces of parchment paper,

    for baking

    Salt and pepper, to taste


    1. Preheat the oven at 200 deg C. 2. Divide the shallots, garlic potato slices, string beans, olives and fennel into four equal portions.

    3. Place a portion of the vegetables in the middle of a piece of parchment paper. Season well

    with salt and pepper.

    4. Season a slab of salmon with salt and pepper, and then place the fish on top of the vegetables. Sprinkle with a portion of the chopped dill and parsley.

    5. Arrange two lemon slices on top of the fish. Drizzle everything with olive oil and about 5ml of white wine, and wrap the parchment paper tightly.

    6. Repeat the above steps

    until you get four salmon parcels.

    7. Bake for 15 minutes until the fish is cooked through. Open

    the parcels and serve hot.