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Healthified Salmon and Vegetable Foil-Pack Dinners

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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.

  • 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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 180
  • Sodium Reduced By 230mg
  • Saturated Fat Reduced By 7g
See What Makes It Healthified »

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:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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)
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)

Ratings & Reviews

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. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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