This healthy salmon recipe takes just 10 minutes to prepare and is on the table in 25, plus it's baked in a handy foil packet so clean-up is a cinch! Wrapping up the salmon helps keep the fish nice and moist while cooking, especially when sweet cherry tomatoes are added. This light and healthy recipe comes from The Six O’Clock Scramble, a cookbook of 160 healthy recipes that take just 30 minutes or less. Author Aviva Goldfarb created 32 weekly seasonal meal plans complete with shopping lists to help you save money, time and keep you healthy. Plus, each recipe features a fun Flavor Boosting tip as well as nutritional analysis.
Foil Packet Salmon with Cherry Tomatoes, Basil and Capers
From “The Six O'Clock Scramble Meal Planner,” page 154
“Wrapping fish in a foil packet is a way to ensure a juicy and flavorful meal.” ~Aviva Goldfarb
SERVES: 4
SERVING SIZE: 1 packet
PREP: 10 minutes
COOK: 25 minutes
1 1/2 cups cherry tomatoes, halved
1 1/2 tablespoons capers, with a little of their liquid
2 tablespoons fresh basil, chopped
1 tablespoon extra-virgin olive oil
1 1/2 pounds salmon fillet (preferably wild Alaskan salmon)
1/4 teaspoon salt
1/8 teaspoon black pepper
DO AHEAD OR DELEGATE:
Halve the tomatoes and combine the ingredients for the salmon’s topping.
1. Preheat the oven to 450°F. In a medium bowl, combine the tomatoes, capers, basil, and oil. Set them aside.
2. Lay a big sheet of heavy-duty aluminum foil on a baking sheet, and put the salmon in the middle. Fold up the sides of the foil, and pour the tomato mixture evenly over the salmon. Season it with salt and freshly ground pepper to taste. Wrap the foil into an airtight packet around the fish and sauce, folding and sealing the edges, and put the packet on the baking sheet.
3. Bake the fish for 25 minutes. Remove from the oven and open the packet immediately (and carefully) so the fish stops cooking. Serve immediately.
SLOW COOKER DIRECTIONS:
Cut the salmon into pieces that will fit into the slow cooker, if needed. Prepare one packet as directed for each piece of salmon, then place the packets in the slow cooker, layering as needed. Cook on low for 6–8 hours or on high for 3–4 hours. (Slow cooker cooking times may vary— get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
FLAVOR BOOSTER:
If you prefer, you can make individual packets with smaller pieces of salmon. Just make sure to seal the packets well to keep the fish moist while it’s baking.
EXCHANGES / CHOICES:
5 Protein, lean; 1 1/2 Fat
Calories: 290
Calories from Fat: 125
Total Fat: 14 g
Saturated Fat: 2.6 g
Trans Fat: 0 g
Cholesterol: 75 mg
Sodium: 315 mg
Potassium: 890 mg
Total Carbohydrate: 3 g
Dietary Fiber: 1 g
Sugar: 2 g
Protein: 37 g
Phosphorus: 465 mg
Copyright © 2016 American Diabetes Association. From The Six O'Clock Scramble MealPlanner.
Reprinted with permission from The American Diabetes Association. Photography: Linda Wolpert. Reprinted with permission from The American Diabetes Association.
