Healthified Salmon and Vegetable Foil-Pack Dinners

 

1

pound fresh or frozen skinless salmon, cod, or flounder fillets, about 3/4 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.