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.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • 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 1/4 teaspoon salt, the 1/4 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 degree 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

Nutrition Facts

1 serving
252 calories; protein 26g; carbohydrates 18g; dietary fiber 4g; sugars 12g; fat 10g; saturated fat 1g; cholesterol 59mg; sodium 393mg.

3 lean protein, 2 vegetable, 1/2 fruit