Salmon and Vegetable Foil-Pack Dinners

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.

2 cups thinly sliced peeled potatoes > 2 cups sliced fresh mushrooms
1 cup thinly sliced carrots > 2 cups thinly sliced fresh carrots
1/2 teaspoon salt > 1/4 teaspoon salt
4 tablespoons melted butter > 4 teaspoons olive oil
1/2 cup orange marmalade > 2 medium oranges, thinly sliced

Nutritional Highlights

Calories

530 (before)

350 (after)

Total Fat

27 g (before)

20 g (after)

Saturated Fat

11 g (before)

4 g (after)

Sodium

490 mg (before)

260 mg (after)

Sugars

27 g (before)

10 g (after)

Vitamin C (%DV)

30 % (before)

80 % (after)

Prep Time:30 min

Start to Finish:1 hr

makes:4 Servings

1 pound fresh or frozen skinless salmon, cod, or flounder fillets, about ¾ inch thick
2 cups thinly sliced fresh carrots
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
2 medium oranges, thinly sliced
4 sprigs 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.

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 foil pack: 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 % Daily Value Vitamin A 210%; Vitamin C 80%; Calcium 8%; Iron 6% Exchanges 0 Starch, 1/2 Other Carbohydrate, 3 1/2 Lean Meat, 2 Fat Carbohydrate Choices 1