Salmon Foil Pack with Tomatoes & Onions

Steph Wagner

June 10, 2013

Newest Course!

After the Honeymoon: Managing Regain after Surgery

Find Out More!

Salmon Foil Pack with Tomatoes & Onions


Salmon Foil Pack with Tomatoes and Onions

So, I don’t often cook fish. I know, dietitians are supposed to love eating fish. I do like it! But I don’t often purchase and cook fish. When I do, it’s usually salmon or tilapia. While I want to branch out and get into other seafood dishes, I’ll likely get distracted and purchase steaks.

I suppose that’s also part of living in Oklahoma. When I travel to a coastal city, I’ll eat fish nearly every meal!

This meal is a super fast and simple way to prepare fish, and in this case, salmon. The topping provides a bit of an Italian flare with minimal ingredients or effort. While fresh is always better in flavor,  I used frozen last night and it was still tasty! $4 for a bag of frozen salmon, $0.80 for canned tomatoes, $0.30 for a lemon, $0.89 for onion (and I have leftovers) plus seasonings I already had…which means this salmon dinner for 3-4 people was $5.99!

Salmon Foil Pack with Tomatoes and Onions

Salmon Foil Pack with Tomatoes & Onions

Course: Main Dish
Cuisine: Italian, Oven Baked
Servings: 4 servings
Calories: 173kcal
Author: Steph Wagner
Pin Recipe Print Recipe


  • 4 (5 oz) salmon fillets
  • 2 tsp olive oil
  • 1/4 tsp each salt and pepper
  • 1 (14 oz) can chopped tomatoes, drained
  • 1/2 cup chopped onion
  • 2 tbsp lemon juice
  • 1 tsp dried oregano
  • 1 tsp dried thyme


  • Preheat oven to 400 F.
  • Sprinkle salmon fillets with 2 tsp olive oil, salt & pepper.
  • Stir together tomatoes, onion, lemon juice, oregano, thyme and a pinch of salt & pepper.
  • Place a salmon fillet (oil side down) on a sheet of foil. Wrap the ends of the foil in a spiral shape. Spoon the tomato mixture evenly over each fillet. Fold the foil over, sealing the packets closed.
  • Place packets on a heavy baking sheet. Bake until cooked through, about 25 minutes.


Serving: 3oz | Calories: 173kcal | Carbohydrates: 6g | Protein: 31g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 147mg | Potassium: 51mg | Fiber: 1g | Sugar: 1g | Vitamin A: 20IU | Vitamin C: 5mg | Calcium: 18mg | Iron: 1mg
Nutrition Facts
Salmon Foil Pack with Tomatoes & Onions
Amount Per Serving (3 oz)
Calories 173 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 147mg6%
Potassium 51mg1%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 1g1%
Protein 31g62%
Vitamin A 20IU0%
Vitamin C 5mg6%
Calcium 18mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

One thought on “Salmon Foil Pack with Tomatoes & Onions”

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating