Health & Food

Magic Salmon in Foil Packets (Mess-Free and Delicious!)

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Happy “Motivational Monday”! Today my goal is to help you let go of your fears of preparing salmon and get motivated to go to your local supermarket, buy some salmon, and make it for your next dinner gathering.  This was a “no fail” recipe that was simple to prepare and easy to clean-up (nothing beats not having to clean up fish stuck to pans!).  Not to mention, it tasted outstanding.

Magic Salmon in Foil Packets

Source: Cancer Support Community of Ohio, Chef Bryan Loveless

Serves 4

Ingredients

1.5 lbs. salmon (Wild Alaskan seems to work best in this recipe)

1 small red or green bell pepper, slivered

1 small zucchini, slivered

2 Tbsp. extra virgin olive oil

2 tsp. minced garlic

1 Tbsp. fresh ginger, peeled and minced (or 1/2 tsp. ground ginger)

2 Tbsp. reduced-sodium soy sauce

1 Tbsp. rice vinegar

1 Tbsp. hoisin sauce

Directions

  1. Preheat oven to 450 degrees.  Tear off about a 3 foot strip of heavy-duty aluminum foil, and fold it in half to make a double thick square that is about 1.5 feet long.  Place the foil on a baking sheet.  Place the fish in the center of the foil.  Top it with the slivered peppers and zucchini.
  2. In a small saucepan, heat the oil over medium heat.  Add the garlic and ginger and saute them until they are fragrant, about 1 minute.  Add the soy sauce, vinegar, and hoisin sauce and simmer it for about 2 minutes.  Remove the saucepan from the heat.
  3. Pour the sauce evenly over the fish and vegetables.  Wrap the foil into an airtight packet around the fish, vegetables, and sauce, folding and sealing edges.  Bake the fish for 20-25 minutes (use the longer time for thicker filets).
  4. Remove the fish from the oven and open the foil packet immediately so the fish doesn’t continue to cook.  Serve over rice, or by itself.

Note:  If you are following a low FODMAPs diet just throw in 4 whole garlic cloves for flavor, and do not chop them (or if you’re really sensitive, omit them completely).  They can then be taken out once the salmon is ready, and you can still get the garlic flavor.  Alternatively (or additionally!) you can use a garlic-infused olive oil for even more garlic flavor.  Also, the Hoisin sauce will likely contain garlic, so if you are really sensitive you may need to omit this, or reduce the amount.

I’m not joking when I tell you this is my new favorite way to cook salmon.  I’m pretty sure I’ve see it on other blogs before int he past, such as Nicole’s (Prevention RD), but why did I wait to long to try?!

Estimated Nutrition Facts

Despite the poor grade, this is a healthy meal (I typically ignore the grades that this calorie-count.com website provides!)

Nutrition Highlights:  ~1500 mg combined EPA and DHA (types omega-3 fatty acids, not noted on nutrition facts), excellent source of vitamins A and C.

  QUESTION:  Have you ever cooked fish in foil?  If not, are you enticed?!

I had to share this photo from our amazing weekend. We stayed in a villa in Berlin, Ohio for a night and had an amazing time.  We had a heart-shaped jacuzzi, and gas fire place, and breakfast in bed!  So wonderful.

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