Salmon and Asparagus in Parchment


1 4oz skinless salmon filet
1 small leek (only the light green and white area)
5 asparagus stems (trimmed bottom)
handful of fresh dill (chopped)
1/2 tablespoon olive oil
salt and pepper to taste
parchment paper (about 12″ long folded in half)
1/2 cup wild rice


1. Preheat oven to 350 degrees.
2. Cook rice according to directions.
3. Rub salt and pepper on salmon and place on one side of the parchment paper.
4. Finely chop leek. Cut asparagus into 2-3 inches. Mix together with olive oil, salt and pepper.
5. Place the mixture on top of the salmon.
6. Fold parchment over salmon; make small overlapping pleats to seal the open sides and create a half-moon-shaped packet.
7. Place on a baking sheet; bake until salmon is opaque throughout, 15 to 17 minutes. Serve over wild rice.


Fat- 9g
Carbs- 23g
Protein- 27g

Total calories – 304

  • Lisa Sharpe

    Hello Mark and friends! This looks delicious. I’m posting for a completely different reason. I have been following Mark’s program since 2012.I’m now 49 and have ripped abs, overall muscular development, and am fitter than I was at 25. Every time I see something climbable, I climb it, because I can. Every time I see something I can box jump, I jump. I do all body weight exercises,, but I did find a use for some extra resistance (LOL). My workout partner and I actually used our kids to train for the Spartan Super. We found a steep toboggan hill and carried each kid (75 lbs, 60 lbs, and 35 lbs) up the hill — 10 times each kid, 10 burpees in at the bottom of the hill each time. We placed in the top 8% of 800 women who raced that day… women much younger than us. And my friends complain about their weight while I complain about not being able to maintain my weight. Thank you!