Recipe for baked fish in a nori wrapper (aka. Pacific Parcels)!


Wild salmon is one of the cleaner fish choices that you can make, and sea plants are packed with hard-to-find vitamins and minerals. So, why not combine the two?!

Nori is a sea plant (sounds so much better than seaweed, no?) that you may know from the wrapping around sushi rolls. Nori offers all sorts of good stuff: protein, fiber, iodine, iron, calcium, magnesium, potassium, zinc, vitamin C and beta carotene (not the same as vitamin A).

These little packets of marine mouth candy are easy to make, delicious and colorful. You can even double the recipe to have a second pacific parcel for lunch.

Nearly all fish contains mercury and PCBs :(, but wild salmon has lower levels when compared to other fish that are high in omega 3s. BuzzNutrition’s advice to you: avoid farmed salmon like the plague.

Other good fish choices are sardines, anchovies and herring (the little guys). If you use a different kind of fish, you must adjust cooking times to compensate for thickness and density.

Baked Fish in a Nori Wrapper


  • 6-oz chunk of wild salmon
  • Splash of tamari sauce
  • Nori sheet


  • Preheat the oven to 350 degrees (very important to wait for oven to get up to temp before initiating the cooking procedure!)
  • Wash and pat the fish dry.
  • Place in center of nori sheet, at diagonal.
  • Splash the fish with tamari sauce.
  • Wrap the salmon like a present by folding in each corner of the nori.
  • Place the Pacific Parcel in the center of a lightly oiled baking dish, fold side down.
  • Bake for 10 minutes, flip and bake for 5-10 minutes longer, depending on how well cooked you like your fish. For thinner, flakier fish, cook for much much less time.

Other seasoning ideas: thinly sliced lemon, sea salt or miso, fresh herbs (rosemary, tarragon, or thyme work nicely), minced fresh garlic 

Adapted from: Lair, C. Feeding the Whole Family.  2nd ed. Seattle, WA: Moon Smile Press; 1998.

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