Easy Salmon and Prawn Dinner Parcels

Looking for a healthy, flavour-packed seafood dinner that requires minimal cleanup? These Easy Salmon and Prawn Dinner Parcels are the perfect solution. Wrapped in baking paper and foil, the seafood gently steams alongside fresh vegetables, creating a delicious and nutritious meal that’s ready in under 30 minutes.

Served with fluffy couscous, sugar snap peas, and snow peas, this recipe delivers restaurant-quality flavours with very little effort.

Why You’ll Love This Recipe

Healthy and nutritious
Easy preparation
Minimal washing up
High in protein
Naturally light and fresh
Perfect for meal prep
Ready in under 30 minutes

Ingredients

For the Seafood Parcels

240g skinless salmon fillet, cut into 2cm pieces
200g green prawns, peeled and deveined
250g cherry tomatoes, halved
2 small zucchini, thinly sliced
50g pitted Sicilian green olives, sliced
2 tsp finely grated lemon rind
80ml vegetable stock

For the Couscous

90g wholemeal couscous
125ml boiling water

To Serve

150g sugar snap peas
150g snow peas

Why Cooking in Parcels Works So Well

Cooking seafood in parcels creates a steaming effect that helps:

Lock in moisture
Preserve delicate flavours
Prevent overcooking
Keep seafood tender
Infuse vegetables with flavour

The result is perfectly cooked salmon and prawns every time.

How to Make Easy Salmon and Prawn Dinner Parcels

Step 1: Prepare the Parcels

Preheat your oven to 200°C (180°C fan forced).

Cut:

Four 30cm squares of foil
Four 30cm squares of baking paper

Place each piece of baking paper on top of a foil square.

Step 2: Prepare the Filling

In a large bowl, combine:

Salmon pieces
Prawns
Cherry tomatoes
Zucchini
Green olives
Lemon rind

Mix gently until evenly distributed.

Step 3: Assemble the Parcels

Divide the seafood mixture evenly among the four sheets.

Pour approximately 1 tablespoon of vegetable stock over each parcel.

Fold the baking paper and foil securely around the filling to completely enclose the ingredients.

Place the parcels on a baking tray.

Step 4: Bake

Bake for 12–15 minutes.

The salmon should:

Flake easily with a fork
Remain moist and tender

The prawns should turn pink and opaque.

Step 5: Prepare the Couscous

While the parcels cook, place the couscous in a heatproof bowl.

Pour over boiling water.

Cover and leave for 3 minutes until the liquid is absorbed.

Fluff with a fork and season to taste.

Step 6: Cook the Greens

Cook the sugar snap peas and snow peas in boiling water for 2–3 minutes until bright green and tender-crisp.

Drain immediately.

Step 7: Serve

Carefully open the parcels and transfer to serving plates.

Serve alongside:

Wholemeal couscous
Sugar snap peas
Snow peas

Spoon any cooking juices from the parcel over the seafood for extra flavour.

Health Benefits of This Recipe

Salmon

Salmon provides:

Omega-3 fatty acids
High-quality protein
Vitamin D
B vitamins

Prawns

Prawns are:

Low in calories
High in protein
Rich in selenium
Naturally low in fat

Vegetables

The tomatoes, zucchini, and peas add:

Fibre
Antioxidants
Vitamins and minerals

Tips for Perfect Seafood Parcels

Seal the Parcels Properly

Ensure the edges are tightly folded to keep steam inside.

Avoid Overcooking

Seafood cooks quickly, so check at the 12-minute mark.

Use Fresh Lemon

Fresh lemon zest adds brightness and complements the seafood beautifully.

Let the Parcels Rest

Allow the parcels to sit for 1–2 minutes before opening to retain moisture.

Variations

Mediterranean Version

Add:

Capers
Red onion
Fresh basil

Asian-Inspired Version

Replace olives with:

Ginger
Soy sauce
Spring onions

Extra Vegetables

Try adding:

Capsicum
Asparagus
Green beans
Mushrooms

Storage and Meal Prep

Refrigerator

Store leftovers in an airtight container for up to 2 days.

Reheating

Reheat gently in the microwave or oven until warmed through.

Meal Prep Tip

Prepare the parcels ahead of time and refrigerate until ready to bake.

Nutritional Information

Per serving:

Calories: 325
Protein: 30.2g
Fat: 12g
Carbohydrates: 19.9g

This makes it an excellent high-protein, balanced meal.

Frequently Asked Questions

Can I use frozen seafood?

Yes. Thaw completely and pat dry before using.

What can I substitute for couscous?

You can use:

Quinoa
Brown rice
Cauliflower rice
Pearl couscous

Can I prepare the parcels ahead of time?

Yes. Assemble them up to 12 hours in advance and store in the refrigerator.

What other fish can I use?

Barramundi, snapper, cod, trout, or ocean perch all work well.

Final Thoughts

These Easy Salmon and Prawn Dinner Parcels are a fantastic way to enjoy fresh seafood with minimal effort. Packed with lean protein, colourful vegetables, and Mediterranean-inspired flavours, they’re perfect for busy weeknights, healthy meal prep, or relaxed entertaining.