Salmon-Veggie Bake

Salmon-Veggie Bake

1 pound fresh or frozen skinless salmon, orange roughy, cod, flounder or sea bass fillets, about 3/4-inch thick

2 cups thinly sliced carrots (about 4)

2 cups sliced fresh mushrooms

1/2 cup sliced green onions (4)

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

Salt and black pepper

2 medium oranges, thinly sliced

4 sprigs fresh oregano (optional garnish)

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving 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 18-by-12-inch pieces.

Preheat oven to 350° F.

In a large bowl combine carrots, mushrooms, green onions, orange peel, oregano, garlic, the teaspoon salt, and the 1/4 teaspoon pepper; toss gently to combine.

Divide vegetables among the 4 pieces of foil, placing vegetables in center of each piece. Place 1 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 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 on a baking pan.

Bake in a 350-degree oven about 30 minutes, or until carrots are tender and fish flakes easily when tested with a fork. Open slowly to allow steam to escape. Transfer the packets to individual plates.

Makes 4 servings.

Nutrition information per serving: 252 cal., 10 g total fat (1 g saturated fat), 59 mg chol., 393 mg sodium, 18 g carbo., 4 g fiber, 26 g pro.

Leave a Reply

Your email address will not be published. Required fields are marked *