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Salmon-Vegetable Bake
Salmon-Vegetable Bake
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From: Diabetic Living Magazine
Clean up is a breeze with this recipe. Put the salmon and vegetables in a foil packet, then cook. Toss the foil after dinner and you're done.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 pound fresh or frozen skinless salmon, cod, or flounder fillets, about ¾ inch thick
- 2 cups thinly sliced carrot
- 2 cups sliced fresh mushrooms
- ½ cup sliced green onion (4)
- 2 teaspoons finely shredded orange peel
- 2 teaspoons snipped fresh oregano or ½ teaspoon dried oregano, crushed
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 4 cloves garlic, halved
- 4 teaspoons olive oil
- Salt and black pepper
- 2 medium oranges, thinly sliced
- 4 sprigs fresh oregano
Preparation
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Prep
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Ready In
- 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 carrot, 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.
- In a large bowl combine carrot, mushrooms, green onion, orange peel, oregano, the ¼ teaspoon salt, the ¼ teaspoon pepper, and garlic; 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 lightly with additional 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 in a 350°F oven about 30 minutes or until carrot is tender and fish begins to flake when tested with a fork. Open carefully to allow steam to escape. Transfer the packets to individual plates
- Serving size: 1 serving
- Per serving: 252 calories; 10 g fat(1 g sat); 4 g fiber; 18 g carbohydrates; 26 g protein; 59 mg cholesterol; 12 g sugars; 393 mg sodium;
- Carbohydrate Servings: 1
- Exchanges: 3 lean protein, 2 vegetable, ½ fruit
