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Skinny Salmon & Vegetable Foil-Pack Dinners

Source of Recipe

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Skinny Salmon & Vegetable Foil-Pack Dinners

Bettycrocker.com
Prep Time 30 min - Total Time 60 min
Servings 4

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.

1/4 of recipe equals: Calories 320 (Calories from Fat 160); Total Fat 17g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 65mg; Sodium 260mg; Total Carbohydrate 17g; Dietary Fiber 4g; Sugars 10g; Protein 25g ++++ Exchanges: 0 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 1 Vegetable; 3 Lean Meat; 1-1/2 Fat; ++++ Carbohydrate Choice: 1