Healthified Salmon and Vegetable Foil-Pack Dinners

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.

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 180
Sodium Reduced By 230mg
Saturated Fat Reduced By 7g

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 350
Calories from Fat: 180),

% Daily Value

Total Fat: 20g; 20%
(Saturated Fat 4g, 4% Trans Fat 0g 0% ),
Cholesterol: 60mg; 60%;
Sodium: 260mg; 260%;
Total Carbohydrate: 17g; 17%
(Dietary Fiber 4g 4% Sugars 10g 10% ),
Protein: 26g; 26%

% Daily Value*:

Vitamin A: 210%;
Vitamin C: 80%;
Calcium: 8%;
Iron: 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 1/2 Lean Meat; 0 High-Fat Meat; 2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 30 min
Total Time 60 min
Servings 4

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)

Directions

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.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1 cup thinly sliced carrots	2 cups thinly sliced fresh carrots
1/2 cup orange marmalade	2 cups sliced fresh mushrooms
1/2 cup sliced green onion	1/4 cup sliced green onions
1/2 teaspoon salt	1/4 teaspoon salt
2 cups thinly sliced peeled potatoes	4 teaspoons olive oil
4 tablespoons melted butter	2 medium oranges, thinly sliced

Nutritional Highlights

Calories		530 (before) 350 (after)
Fat		3 (before) 2 (after)
Saturated Fat		11 g (before) 4 g (after)
Sodium		490 mg (before) 260 mg (after)
Sugars		27 g (before) 10 g (after)
Total Fat		27 g (before) 20 g (after)
Vitamin C (%DV)		30 (before) 80 (after)

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We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations.