Tuesday, December 21, 2010

Recipe #79: Salmon-Vegetable Packets

Excitement!  A new cooking technique!  (well... for me...)  All fresh ingredients sealed into an aluminum foil packet and baked in the oven.  This was great because I prepared them hours ahead of time and just threw them in the oven when it was time to make dinner.  I halved this recipe so we'd just have enough for us two, but it would be very easy to adapt to make as many packets as are needed, 4, 6, 8...  And at 225 calories per serving, this is a great healthy option.  Oh, and it tastes WONDERFUL, by the way...


4 4oz fresh or frozen skinless salmon fillets, 3/4 inch thick (I used bigger fillets, skin-on)
2 cups thinly bias-sliced carrots
2 cups sliced mushrooms
4 green onions, sliced
2 teaspoons finely shredded orange peel (I zested it)
2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
4 gloves garlic, halved (I used minced garlic)
1/4 teaspoon salt
1/4 teaspoon black pepper
4 teaspoons olive oil (I used olive oil spray)
2 medium oranges, thinly sliced
4 sprigs fresh oregano (optional)


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 (or spray) 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 doulbe 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.  (I put mine directly on the rack after storing these in the fridge for a few hours.)

Bake in a 350 degree oven for about 30 minutes (OR 40 FOR A LARGER FILLET LIKE I USED!) 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.

 Before cooking- so colorful!

 Ready for baking

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