Stress-Free Menus (I): Salmon-Vegetable Bake
By Neil Stadford, Project Weight Loss Editor - Diet
January 31, 2008
No matter if you`re having a family dinner or you want to prepare something special for your friends, here are a few quick recipes for stress – free menus.
The ingredients include two cups of sliced carrots, half a cup of sliced green onion, ¼ teaspoon of salt, black pepper, two medium sliced oranges, two cups of sliced mushrooms, one pound of fresh skinless salmon, flounder fillets, or code. Frozen fish is also accepted. Two teaspoons of finely shredded orange peel, four gloves of halved garlic, and four teaspoons of olive oil are also required. If you want, you may add four springs of fresh oregano.
If it`s frozen, thaw the fish. Otherwise, rinse it and cut it into four serving-size pieces. Cook the carrot, covered, in a saucepan, in boiling water for about two minutes. Make sure you cook the carrots in a small amount of water then drain them and set aside. You need to tear off four twenty-four inch pieces of heavy foil then fold each foil in half.
The next step is to put in a large bowl the carrots, orange peel, the 1/4 teaspoon salt, the garlic, the 1/4 teaspoon of pepper, mushrooms, and green onion and toss them gently.
What you need to do next is to put vegetables in the center of each piece and one piece of salmon on top of the vegetables. Add one teaspoon of olive oil over the fish and top it with orange slices. Additionally, you may sprinkle the fish with salt, pepper, and oregano. Seal the foil with a double fold. You should bring together only two opposite edges of the same foil in order to allow enough space for steam to build.
Bake the composition for almost thirty minutes at 350 degrees F until the fish starts to flake when you test it with a fork. All you have to do now is to transfer the packets to individual plates.
One portion has 252 calories, ten grams of fat, fifty-nine grams of cholesterol, and eighteen grams of carbohydrates
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