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Name: Salmon-Veggie Bake
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: not set
Ingredients: 1 lb salmon fillets, about 3/4 inch thick fresh or thawed; 2 cups carrots thinly sliced; 1/2 cup green onions sliced; 2 tsp orange peel finely shredded; 1/2 tsp dried oregano crushed; 4 cloves garlic halved; 1/4 tsp salt; 1/4 tsp black pepper; 4 tsp Extra virgin olive oil; salt and black pepper; 2 medium oranges thinly sliced; 18-inch wide heavy aluminum foil

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INGREDIENTS

1 lb salmon fillets, about 3/4 inch thick ; fresh or thawed
2 cups carrots ; thinly sliced
1/2 cup green onions ; sliced
2 tsp orange peel ; finely shredded
1/2 tsp dried oregano ; crushed
4 cloves garlic ; halved
1/4 tsp salt
1/4 tsp black pepper
4 tsp Extra virgin olive oil
salt and black pepper
2 medium oranges ; thinly sliced
18-inch wide heavy aluminum foil

Servings

INSTRUCTIONS

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size 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 eacch in half to make four 18x12-inch pieces.

In a large bowl combine carrots, green onions, orange peel, oregano, garlic, the 1/4 tsp salt, and the 1/4 tsp 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 in center of each piece. 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 or 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 at 350 for 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.

NOTES

Nutritional facts per serving: 252 calories, 10g fat, 1g saturated fat, 59mg cholesterol, 393mg sodium, 18g carbohydrates, 4g fiber, 26g protein.

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Salmon-Veggie Bake

1 lb salmon fillets, about 3/4 inch thick fresh or thawed
2 cups carrots thinly sliced
1/2 cup green onions sliced
2 tsp orange peel finely shredded
1/2 tsp dried oregano crushed
4 cloves garlic halved
1/4 tsp salt
1/4 tsp black pepper
4 tsp Extra virgin olive oil
 salt and black pepper
2 medium oranges thinly sliced
 18-inch wide heavy aluminum foil

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

Bake at 350 for 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.

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Nutrition

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Serving Size: 1 Serving (262g)
Recipe Makes: 4 Servings

Calories: 87
Calories from Fat: 22 (25%)

Amt Per Serving		% DV

	Total Fat 2.5g	3 %
	Saturated Fat 0.3g	2 %
	Monounsaturated Fat 1.6g
	Polyunsanturated Fat 0.3g
Cholesterol 0mg		0 %
Sodium 85.7mg		3 %
Potassium 380.5mg		10 %
Total Carbohydrate 16.4g		5 %
	Dietary Fiber 4g	16 %
	Sugars, other 12.3g
Protein 1.7g		2 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 87

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