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Steamed Salmon and Vegetables
(serves 4)

  • aluminum foil
  • 4 3-ounce salmon filets
  • 1 medium zucchini, ends trimmed and cut into sticks, divide into 4
  • 1 medium yellow squash, ends trimmed and cut into sticks, divide into 4
  • 1 medium carrot, peeled and cut into sticks, divide into 4
  • 1 small red onion, peeled and thinly sliced, divide into 4
  • 1/2 cup low-fat Italian dressing

 

  1. Preheat oven to 400 degrees.
  2. To make foil bundles, cut a 12-inch piece of foil.  Fold in half, and cut into a heart shape. 
  3. Place salmon filet along center line of foil heart.  Top filet with zucchini, squash, carrot, and red onion.  Top with 2 tablespoons dressing.
  4. Bring edges of foil together and crimp.  There should be sufficient room for the steam to expand the packet when baking.
  5. Bake at 15-20 minutes.  Salmon should flake with a fork when done.  Remember that the steam will escape when opening the foil packet, so open away from your face and body.

Per serving (serves 4):
Calories:  165
Fat:  6 grams
Saturated Fat:  .6 milligrams
Cholesterol:  57 milligrams
Sodium:  480 milligrams
Fiber:  2.5 grams

 
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You will find the following nutrition tools helpful.  Cooking With MyPyramid is a family cookbook with helpful tips, nutritious and delicious recipes, and contains many challenges to motivate you to prepare recipes and make changes.  The book comes with a Healthy Snack Turn™ to help you select nutritious foods at the grocery store and a Your Pyramid Connections Slide Guide™ to help you determine your recommended daily food groups and amounts based on your age, activity, and gender.  Each can be ordered separately or as a set.  The cookbook comes with the tools and is $14.95.  Individually the tools are $3.50 each. 

Click on each picture to find out more.      

  
 

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