Healthified Salmon and Vegetable Foil-Pack Dinners
Healthified Salmon and Vegetable Foil-Pack Dinners
Provided by: live better america
total
prep
64% less sat fat • 63% less sugar than the original recipe see the comparison. Add fun to your fish by cooking it in self-contained foil packets with veggies and orange slices. A bonus: Clean-up is a breeze.
Ingredients
- 1 pound fresh or frozen skinless salmon, cod, or flounder fillets, about 3/4 inch thick
- 2 cups thinly sliced fresh carrots
- 2 medium oranges, thinly sliced
- 4 sprigs fresh oregano (optional)
- 2 cups sliced fresh mushrooms
- 1/4 cup sliced green onions
- 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
- 4 cloves garlic, thinly sliced
- 2 teaspoons finely shredded orange peel
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 4 teaspoons olive oil
Directions
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into four serving-size pieces, if necessary. Set aside. In a small saucepan cook carrots, covered, in a small amount of boiling water for 2 minutes. Drain and set aside. Tear off four 24-inch pieces of 18-inch-wide heavy foil. Fold each in half to make four 18x12-inch pieces.
- Preheat oven to 350°F. In a large bowl combine carrots, mushrooms, green onion, the 1 tablespoon oregano, garlic, orange peel, half of the salt, and half of the pepper; toss gently.
- Divide vegetables among the four pieces of foil, placing vegetables in center of each piece. Place one piece of salmon on top of each portion of vegetables. Drizzle 1 teaspoon of the oil over each piece of salmon. Sprinkle each with remaining salt and pepper; top with orange slices and, if desired, a sprig of oregano. Bring together two opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose the food, allowing space for steam to build. Place the foil packets in a single layer on a baking pan.
- Bake for 30 minutes or until carrots are tender and fish begins to flake when tested with a fork. Open packets carefully to allow steam to escape. Transfer the packets to individual plates.
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