Heart-Smart_Recipes_2016_

Heart-Smart Recipes 81

Salmon in Parchment
SERVINGS 4 (1 packet each)
PREP 30 minutes BAKE 25 minutes
1 lb. fresh or frozen skinless salmon
or halibut fillets,^3 ⁄ 4 to 1 inch thick
4 cups sliced carrots, trimmed
fresh green beans, sliced zucchini
or yellow summer squash, sliced
fresh mushrooms, and/or sliced
red, yellow, or green sweet
peppers

(^1) ⁄ 2 cup sliced green onions
1 Tbsp. snipped fresh oregano or
1 tsp. dried oregano, crushed
2 tsp. orange zest
4 cloves garlic, halved
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
4 tsp. olive oil
1 medium orange, thinly sliced

1. Thaw fish, if frozen. Preheat oven to
   350°F. Rinse fish; pat dry with paper
   towels. If necessary, cut into four
   serving-size pieces. Cut four 14-inch
   squares of parchment paper.


2. In a large bowl combine the next
   seven ingredients (through black
   pepper). Divide vegetable mixture
   among parchment pieces, placing
   vegetables on one half of each square.
   Place a fish piece on top of each
   vegetable portion. Drizzle each fish
   piece with 1 teaspoon of the oil. Sprinkle
   lightly with additional salt and black
   pepper; top with orange slices.


3. Fold parchment over fish and
   vegetables; starting at the fold, fold
   over the open sides several times to
   secure, curving the edge into a circular
   patern. Place parchment packets in a
   single layer in a 15×10-inch baking pan.


4. Bake 25 to 30 minutes or until fish
   flakes easily. To check doneness, cut an
   X in the top of each parchment packet;
   open carefully (steam will escape). To
   serve, transfer packets to dinner plates.
   *TIP If using carrots and/or green beans,
   precook them. In a medium saucepan
   cook carrots and/or green beans,
   covered, in a small amount of boiling
   water 2 minutes; drain.

PER SERVING: 262 CAL. | 12 G TOTAL FAT
(2 G SAT. FAT) | 62 MG CHOL.
359 MG SODIUM | 13 G CARB. | 4 G FIBER
8 G SUGARS | 25 G PRO.

Roasted Salmon with

Tomatoes and Corn

SERVINGS 4 (3 oz. salmon +^1 ⁄ 2 cup

vegetable mixture each)

PREP 25 minutes ROAST 15 minutes

1 1-lb. fresh or frozen salmon fillet,

skinned if desired

(^1) ⁄ 2 tsp. salt
(^1) ⁄ 2 tsp. black pepper
2 cups halved cherry tomatoes
2 cups frozen or fresh whole
kernel corn
2 tsp. olive oil
1 tsp. chili powder
(^1) ⁄ 2 tsp. ground cumin
1 lime
1 tsp. honey
(^1) ⁄ 4 cup finely chopped red onion
2 Tbsp. snipped fresh cilantro

1. Thaw salmon, if frozen. Rinse fish; pat
   dry. Preheat oven to 400°F. Line a
   15×10-inch baking pan with foil; coat foil

with nonstick cooking spray. Place

salmon in pan. Sprinkle with^1 ⁄ 4 teaspoon

each of the salt and pepper.

2. In a bowl combine the next five
   ingredients (through cumin) and the
   remaining salt and pepper. Toss to
   coat. Spread tomato mixture around
   salmon in pan. Roast, uncovered, 15 to
   18 minutes or until fish flakes easily.


3. Meanwhile, remove^1 ⁄ 2 teaspoon zest
   and squeeze 1 tablespoon juice from
   lime. In a bowl stir together zest, juice,
   and honey.


4. Using two large pancake turners,
   transfer salmon to a plater. Brush
   salmon with honey mixture. Add onion
   and snipped cilantro to tomatoes in pan,
   stirring gently to combine. Top salmon
   with tomato mixture and more cilantro.
   PER SERVING: 285 CAL. | 11 G TOTAL FAT
   (2 G SAT. FAT) | 62 MG CHOL.
   360 MG SODIUM | 24 G CARB. | 3 G FIBER
   6 G SUGARS | 26 G PRO.

ROASTED SALMON WITH

TOMATOES AND CORN