Kiddipedia
Looking for a healthy family dinner that feels a little special — without the pile of dishes or the weeknight stress? 🐟🍅✨
This Salmon Baked Parcel with Roasted Vegetables & Chipotle-Honey Dressing, created as an immunity-boosting recipe featuring Australian leading dietitian and Tassal ambassador Susie Burrell, is the ultimate “set and forget” winter dinner.
Fresh, vibrant, and packed with goodness, it’s as nourishing as it is effortless. The parcel method locks in moisture so the salmon stays beautifully tender, while the vegetables gently roast in their own juices, soaking up every bit of flavour. It’s all finished with a sweet, smoky, zesty chipotle-honey dressing that brings everything to life.
Even better — Tassal Barramundi can also be used as a delicious alternative.
This recipe ticks all the boxes:
✔ Supports winter wellness with omega-3 rich salmon plus key nutrients including Vitamin D
✔ Affordable and practical with simple ingredients that stretch further for budget-conscious households
✔ Effortless cooking with minimal prep and a warm, nourishing meal ready at the end of a busy day
Perfect for busy weeknights, easy meal prep, or relaxed entertaining, it delivers restaurant-worthy flavour with none of the fuss.
Healthy, hearty, and family-friendly — this is one of those meals that quickly becomes a repeat favourite. ❤️
Serves: 4
Ingredients
Fish & Veg:
- 4 x Tassal Salmon fillets (or swap for 4 x barramundi fillets)
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 250g cherry tomatoes
- 1 small Spanish onion, thinly sliced
- 2 garlic cloves, finely sliced
- 2 tbsp olive oil
- Sea salt & cracked black pepper
Chipotle-Honey Dressing:
- 2 tbsp olive oil
- 1 tbsp chipotle in adobo (or chipotle paste)
- 2 tsp honey
- Juice of ½ lime
- Pinch of salt
Method
Step 1
Preheat the oven to 190°C. Cut 4 large pieces of baking paper or foil (approx. 30cm x 30cm).
Step 2
In a large bowl, combine zucchini, squash, cherry tomatoes, onion, garlic, olive oil, salt and pepper. Toss well to coat.
Step 3
Place a generous spoonful of the vegetable mix in the centre of each baking paper sheet. Top with a salmon fillet. Drizzle lightly with olive oil and season with salt.
Step 4
Fold baking paper over the fish and crimp the edges tightly to form sealed parcels. Place on a tray and bake for 15–20 minutes until the fish is just cooked and the vegetables are tender.
Step 5
Meanwhile, whisk together the chipotle dressing ingredients in a bowl. Adjust sweetness and spice to taste.
Step 6
To serve, carefully open each parcel and drizzle with chipotle-honey dressing. Garnish with fresh herbs or lemon wedges if desired.
Chef’s Tip:
This is perfect for meal prep, entertaining, or no-fuss dinners. The parcels lock in flavour and moisture while keeping it light. Serve with brown rice, couscous, or crusty bread to soak up the juices.
Susie Burrell is one of Australia’s most recognised dietitians, working across nutrition, eating behaviour, and weight management. She holds Honours degrees in Nutrition & Dietetics and Psychology, as well as a Master of Coaching Psychology, bringing together science and behavioural insight in her approach.
Her career spans clinical and media roles, including paediatric dietetics at The Children’s Hospital at Westmead, sports nutrition support for elite teams such as the Parramatta Eels, St George Illawarra Dragons, and Sydney University Sport, and over a decade as the resident dietitian on Channel 7’s Sunrise.
Today, Susie co-hosts the highly successful podcast The Nutrition Couch, which has surpassed 3 million downloads, while continuing her consulting work in women’s health, perimenopause nutrition, and executive performance nutrition.
Outside of work, she’s a mum to twin boys Gus and Harry, often found on the sidelines of rugby and soccer games, and enjoys winding down with a good book, a new series, and the occasional Lego build.
