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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Salmon-Vegetable Packets
 
Source: dLife

Tasty salmon steamed in a foil packet with vegetables and garlic.

Rating:
Prep Time: 15 minutes
Cook Time: 30 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 279.8
Total Carbs 20.3 g
Dietary Fiber 6.2 g
Sugars 11 g
Total Fat 9.8 g
Saturated Fat 1.4 g
Unsaturated Fat 8.4 g
Potassium 740.6 mg
Protein 28.1 g
Sodium 280 mg
Dietary Exchanges
1 Fat, 1/2 Fruit, 3 Meat, 2 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
16 oz salmon fillet , cut into 4 pieces (3/4 inch thick)
2 cup sliced carrots
2 cup fresh mushroom slices
4 fresh green onions , sliced
2 tsp grated orange peel
2 tsp fresh oregano , or 1/2 tsp dried oregano, crushed
0.25 tsp salt
0.25 tsp black pepper
4 medium garlic cloves , halved
4 tsp olive oil
2 medium oranges , thinly sliced


Directions
1 Preheat oven to 350 degrees F.
2 Thaw fish, if frozen. Rinse fish; pat dry with paper towels and set fish aside.
3 In a covered small saucepan, cook carrots in a small amount of boiling water for 2 minutes. Drain and set aside.
4 Tear off four 24x18-inch pieces of heavy foil. Fold each in half to make an 18x12-inch rectangle.
5 In a large bowl combine carrots, mushrooms, green onions, orange peel, oregano, salt, pepper, and garlic; toss gently to combine.
6 Divide vegetables among the 4 pieces of foil, placing in center. Place fish on top of vegetables. Drizzle fish with oil.
7 Sprinkle lightly with additional salt and pepper; top with orange slices. For each packet, bring together 2 opposite edges of foil and seal with a double fold.
8 Fold remaining ends to completely enclose food, allowing space for steam to build.
9 Place packets on a baking sheet. Bake about 30 minutes or until carrots are tender and fish flakes easily when tested with a fork.


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Topic: 
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