Monday, February 4, 2013

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

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

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.  

Thanks for reading!


The Candid Rd




8 comments :

  1. looks like such a fun weekend!

    And this salmon looks incredible!

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  2. I've made fish in foil packets before and its so delicious. Stays really tender and all the juices are caught in the packet! It's great over brown rice or quinoa to soak up all the delicious juices!

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  3. I haven't done fish in a foil packet for a long time! Thanks for the reminder!

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  4. I used to cook fish in foil with veggies but haven't in a looong timee. It's so convenient and good! The seasoning of your packets sounds great. I'll have to make it again soon!

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  5. Glad you had such a good birthday weekend!

    Somehow I don't think I've ever cooked fish in foil which is really absurd since I love fish and have cooked it a lot. I think I'll have to try this next week!

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  6. Cooking in foil packets always reminds me of camping with Girl Guides, because we would almost always do a foil dinner, where you would put hashbrown potatoes, veggies, and usually a hamburger patty all in a foil pack, throw it on the fire, and let the whole thing cook for dinner. I can't say I've ever done anything fancier this way, but I do have some halibut in my freezer that I might give a go with this technique.

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  7. Really so Nice post Thank You
    http://vidhatafoils.com

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  8. Made this last night for my parents including my Dad who HATES salmon and they both loved this! I used a frozen stir-fry mix and served over brown rice & quinoa. YUM!YUM! Thanks Gina for another great dish

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