SALMON AND VEGETABLES IN THE OVEN RECIPES

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SALMON-VEGETABLE BAKE RECIPE | EATINGWELL



Salmon-Vegetable Bake Recipe | EatingWell image

Clean up is a breeze with this recipe. Put the salmon and vegetables in a foil packet, then cook. Toss the foil after dinner and you're done.

Provided by Diabetic Living Magazine

Categories     Healthy Baked Salmon Recipes

Total Time 1 hours 0 minutes

Number Of Ingredients 13

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
½ cup sliced green onion (4)
2 teaspoons finely shredded orange peel
2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
¼ teaspoon salt
¼ teaspoon black pepper
4 cloves garlic, halved
4 teaspoons olive oil
Salt and black pepper
2 medium oranges, thinly sliced
4 sprigs fresh oregano

Steps:

  • 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.
  • 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.
  • 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.
  • 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

Nutrition Facts : Calories 252 calories, CarbohydrateContent 18 g, CholesterolContent 59 mg, FatContent 10 g, FiberContent 4 g, ProteinContent 26 g, SaturatedFatContent 1 g, SodiumContent 393 mg, SugarContent 12 g

ONE-PAN SALMON AND VEGGIES RECIPE BY TASTY



One-Pan Salmon And Veggies Recipe by Tasty image

Here's what you need: small red potato, olive oil, salt, pepper, garlic, lemon juice, fresh thyme, ginger, salmon fillets, asparagus

Provided by Robin Broadfoot

Yield 2 servings

Number Of Ingredients 10

2 lb small red potato, or yellow, quartered
4 tablespoons olive oil
salt, to taste
pepper, to taste
4 cloves garlic, minced
4 tablespoons lemon juice
2 tablespoons fresh thyme
2 teaspoons ginger
2 salmon fillets
1 bunch asparagus, roughly 1 pound (455g)

Steps:

  • Preheat the oven to 400°F (200°C).
  • Cover a sheet pan with foil or parchment paper. Spread out potatoes on the pan and drizzle with olive oil. Season with salt, pepper, 2 cloves of garlic, and 1 tablespoon lemon juice.
  • Bake for 30 minutes.
  • Make salmon glaze. Combine salt, pepper, 1 tablespoon thyme, 2 garlic cloves, ginger, 2 tablespoons of olive oil, and 2 tablespoons of lemon juice. Mix well.
  • Remove potatoes from the oven and push them to the top or side of your pan. Place your salmon fillets on the pan. Brush both sides of the salmon with the glaze.
  • Place asparagus on the pan and top with 1 tablespoon olive oil, 1 tablespoon lemon juice, salt, and pepper. Sprinkle 1 tablespoon of thyme on the asparagus and potatoes.
  • Bake for 10-12 minutes. (The salmon should flake easily with a fork when it’s ready.)
  • Enjoy!

Nutrition Facts : Calories 901 calories, CarbohydrateContent 93 grams, FatContent 43 grams, FiberContent 8 grams, ProteinContent 34 grams, SugarContent 4 grams

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