Cooking & Packing
Healthy Recipes: Herbed Salmon with Vegetables
By AICR.ORG
May 13, 2008 - 3:49:58 PM

Catch of the Day

Fresh fish is always a great catch. When it comes to eating right to stay lean and prevent cancer, salmon is a good choice for omega-3 fatty acids, which are essential fats that promote a healthy heart. New research also suggests that omega-3s may reduce risks of certain cancers. Paired with carrots (rich in vitamin A) and celery (known for disease fighting phytochemicals, like apigenin), this meal is packed with healthful benefits.

Herbed Salmon with Vegetables

2 tsp. olive oil
1 medium onion, sliced (about 1/2 cup)
2 carrots, cut into 2 inch matchsticks
2 stalks celery, cut into 2 inch matchsticks
2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)
Salt and freshly ground black pepper, to taste
16 oz. salmon fillet, skin removed, cut in 4 pieces

Preheat oven to 400 degrees. In large nonstick skillet, heat oil over medium heat. Add vegetables. Cook, stirring often, 5 minutes or until slightly softened. Remove from heat and toss with tarragon or dill, salt and pepper.

Fold four 12-inch sheets of aluminum foil in half. Unfold and place a piece of salmon in center of each sheet, along the fold. Place 1/4 of the vegetable mixture over each piece of salmon. Fold foil over salmon and vegetables. Tightly seal. Bake 20 minutes or until salmon is cooked through. Serve immediately.

Makes 4 servings.

Per serving: 260 calories, 15 g total fat (3 g saturated fat), 6 g carbohydrates,
23 g protein, 2 g dietary fiber, 200 mg sodium