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ShareSalmon-Vegetable Bake
Nutrition Facts Per Serving:
- Servings Per Recipe: 4
- Calories: 252
- Protein(gm): 26
- Carbohydrate(gm): 18
- Fat, total(gm): 10
- Cholesterol(mg): 59
- Saturated fat(gm): 1
- Monosaturated fat(gm): 4
- Polyunsaturated fat(gm): 2
- Dietary Fiber, total(gm): 4
- Sugar, total(gm): 12
- Vitamin A(IU): 15257
- Vitamin C(mg): 43
- Thiamin(mg): 0
- Riboflavin(mg): 0
- Niacin(mg): 10
- Pyridoxine (Vit. B6)(mg): 0
- Folate(µg): 40
- Cobalamin (Vit. B12)(µg): 3
- Sodium(mg): 393
- Potassium(mg): 911
- Calcium(DV %): 81
- Iron(DV %): 2
- Vegetables(d.e): 2
- Fruit(d.e): 1
- Lean Meat(d.e): 3
Diabetic Exchanges
- 1 pound fresh or frozen skinless salmon, cod, or flounder fillets, about 3/4 inch thick
- 2 cups thinly sliced carrot
- 2 cups sliced fresh mushrooms
- 1/2 cup sliced green onion (4)
- 2 teaspoons finely shredded orange peel
- 2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cloves garlic, halved
- 4 teaspoons olive oil
- Salt and black pepper
- 2 medium oranges, thinly sliced
- 4 sprigs fresh oregano (optional)
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 carrot, 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. In a large bowl combine carrot, mushrooms, green onion, orange peel, oregano, the 1/4 teaspoon salt, the 1/4 teaspoon pepper, and garlic; 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 lightly with additional 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 in a 350 degree F oven about 30 minutes or until carrot is tender and fish begins to flake when tested with a fork. Open carefully to allow steam to escape. Transfer the packets to individual plates. Makes 4 packets.
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