Salmon in Parchment Paper

13g CARB

Serves 4

Hands On 30 min.

Total 55 min.

• 1 lb. fresh or frozen skinless salmon or halibut fillets, ¾ to 1 inch thick
• 4 cups fresh vegetables, such as sliced carrots, trimmed fresh green beans, sliced zucchini or yellow summer squash, sliced fresh mushrooms, and/or sliced red, yellow, and/or green sweet peppers
• ½ cup sliced green onions
• 1 Tbsp. snipped fresh oregano or 1 tsp. dried oregano, crushed
• 2 tsp. orange zest
• ¼ tsp. salt
• ¼ tsp. black pepper
• 4 cloves garlic, halved
• 4 tsp. olive oil
• 1 medium orange, halved and thinly sliced
• 4 sprigs fresh oregano (optional)

1. Preheat oven to 350°F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. If necessary, cut into four serving-size pieces. Tear off four 14-inch squares of parchment paper. In a large bowl combine the next seven ingredients (through garlic); toss gently.

2. Divide vegetable mixture among the four pieces of parchment, placing vegetables on one side of each parchment square. Place one fish piece on top of each vegetable portion. Drizzle 1 tsp. of the oil over each fish piece. Sprinkle lightly with additional black pepper; top with orange slices. Fold parchment over fish and vegetables; fold in the open sides several times to secure, curving the edge into a circular pattern. Place parchment packets in a single layer in a 15×10-inch baking pan.

3. Bake 25 to 30 minutes or until fish flakes easily. Cut an X in the top of a parchment packet to check doneness; open carefully (steam will escape). If desired, garnish with fresh oregano sprigs.

Tip If using carrots and/or green beans, precook them. In a covered medium saucepan cook the carrots and/or green beans in a small amount of boiling water 2 minutes; drain.

PER SERVING (1 packet each) cal 262, fat 12 g (2 g sat. fat), chol 62 mg, sodium 359 mg, carb 13 g (4 g fiber, 8 g sugars), pro 25 g

TRY THIS

Use foil to make packets if you don’t have parchment. Use care when opening to avoid the steam.