Salmon Vegetable Packets

by Diabeticliving.com

Salmon-Vegetable Bake is really fun to eat, because it goes on the plate in the packet it was cooked in: Kids love that kind of thing. Give it a try -- anything to get your kids to eat more healthy fish! But be careful, the packets will be really hot when they are taken out of the oven.

*Servings: 4 servings
Prep: 25 mins
Total: 55 mins


Ingredients:

• 4 4-ounce fresh or frozen skinless salmon fillets, 3/4 inch thick

• 2 cups thinly bias-sliced carrots

• 2 cups sliced fresh mushrooms

• 4 green onions, sliced

• 2 teaspoons finely shredded orange peel

• 2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed

• 4 cloves garlic, halved

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 4 teaspoons olive oil

• 2 medium oranges, thinly sliced

• 4 sprigs fresh oregano (optional)


Directions:

• Thaw fish, if frozen. Rinse fish; pat dry with paper towels. 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 heavy foil. Fold each in half to make an 18x12-inch rectangle.

• In a large bowl combine carrots, mushrooms, green onions, orange peel, oregano, garlic, salt, and pepper. Divide vegetable mixture among foil rectangles.

• Place fish on top of the vegetable mixture. Drizzle fish with oil; sprinkle lightly with additional salt and pepper. Top with orange slices and, if desired, oregano sprigs. For each packet, bring up 2 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 in a large baking pan.


• Bake in a 350 degree F oven about 30 minutes or until fish flakes easily when tested with a fork and carrots are tender. Transfer the packets to dinner plates. Open slowly to allow steam to escape. Makes 4 servings.


Nutrition Facts:

Calories 226, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 20 mg, Sodium 288 mg, Carbohydrate 19 g, Fiber 5 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 71%, Calcium 6%, Iron 14%. Exchanges: Vegetable 2, Fruit .5, Lean Meat 2.5.

*Percent Daily Values are based on a 2,000 calorie diet.

Original Salmon Vegetable Packets Recipe


*Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*