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Skinny Salmon and Vegetable Foil-Pack Dinners

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Skinny Salmon and Vegetable Foil-Pack Dinners
  • Prep Time 30 min
  • Total Time 60 min
  • Servings 4
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64% less sat fat • 63% less sugar than the original recipe. 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
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)

Directions

  • 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.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
160
)
Daily Value
Total Fat
17g
27%
(
Saturated Fat
3g
16%
,
Trans Fat
0g
)
Cholesterol
65mg
21%
Sodium
260mg
11%
Potassium
850mg
24%
Total Carbohydrate
17g
6%
(
Dietary Fiber
4g
16%
,
Sugars
10g
)
Protein
25g
Daily Value*:
Vitamin A
210%
210%
Vitamin C
40%
40%
Calcium
8%
8%
Iron
6%
6%
Exchanges:
0 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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