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Healthified Salmon and Vegetable Foil-Pack Dinners

Healthified Salmon and Vegetable Foil-Pack Dinners
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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.
Prep Time:30 min
Start to Finish:1 hr
makes:4 Servings
1pound fresh or frozen skinless salmon, cod, or flounder fillets, about 3/4 inch thick
2cups thinly sliced fresh carrots
2cups sliced fresh mushrooms
1/4cup sliced green onions
1tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
4cloves garlic, thinly sliced
2teaspoons finely shredded orange peel
1/4teaspoon salt
1/4teaspoon ground black pepper
4teaspoons olive oil
2medium oranges, thinly sliced
4sprigs fresh oregano (optional)
1.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.
2.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.
3.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.
4.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.
Nutritional Information
1 Serving: Calories 350 (Calories from Fat 180); Total Fat 20g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 60mg; Sodium 260mg; Total Carbohydrate 17g (Dietary Fiber 4g, Sugars 10g); Protein 26g Percent Daily Value*: Vitamin A 210%; Vitamin C 80%; Calcium 8%; Iron 6% Exchanges: 1/2 Fruit; 1/2 Other Carbohydrate; 1 Vegetable; 3 1/2 Lean Meat; 2 Fat Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.
 
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