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