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Skinny Salmon and Vegetable Foil-Pack Dinners

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  • Prep 30 min
  • Total 60 min
  • Servings 4
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64% less sat fat • 63% less sugar than the original recipe. Add fun to your fish by cooking it in self-contained foil packets with veggies and orange slices. A bonus: Clean-up is a breeze.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

  • 1 pound fresh or frozen skinless salmon, cod, or flounder fillets, about 3/4 inch thick
  • 2 cups thinly sliced fresh carrots
  • 2 cups sliced fresh mushrooms
  • 1/4 cup sliced green onions
  • 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
  • 4 cloves garlic, thinly sliced
  • 2 teaspoons finely shredded orange peel
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 teaspoons olive oil
  • 2 medium oranges, thinly sliced
  • 4 sprigs fresh oregano (optional)

Steps

  • 1
    Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into four 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 each in half to make four 18x12-inch pieces.
  • 2
    Preheat oven to 350°F. In a large bowl combine carrots, mushrooms, green onion, the 1 tablespoon oregano, garlic, orange peel, half of the salt, and half of the pepper; toss gently.
  • 3
    Divide vegetables among the four pieces of foil, placing vegetables in center of each piece. Place one piece of salmon on top of each portion of vegetables. Drizzle 1 teaspoon of the oil over each piece of salmon. Sprinkle each with remaining salt and pepper; top with orange slices and, if desired, a sprig of oregano. Bring together two 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.
  • 4
    Bake for 30 minutes or until carrots are tender and fish begins to flake when tested with a fork. Open packets carefully to allow steam to escape. Transfer the packets to individual plates.

Nutrition

320 Calories, 17g Total Fat, 25g Protein, 17g Total Carbohydrate, 10g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
320
Calories from Fat
160
Total Fat
17g
27%
Saturated Fat
3g
16%
Trans Fat
0g
Cholesterol
65mg
21%
Sodium
260mg
11%
Potassium
850mg
24%
Total Carbohydrate
17g
6%
Dietary Fiber
4g
16%
Sugars
10g
Protein
25g
% Daily Value*:
Vitamin A
210%
210%
Vitamin C
40%
40%
Calcium
8%
8%
Iron
6%
6%
Exchanges:
0 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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