Have a Plant: Fruits & Veggies for Better Health

Oven-Baked Salmon with Snow Peas

Preparation Time: 30 minutes

  • 3 leeks, finely chopped (white parts only)
  • 2 carrots, peeled and cut into thin matchsticks
  • ½ pounds snow peas (fresh or frozen)
  • 4 salmon fillets (4 oz. each)
  • 2 teaspoons grated fresh ginger
  • 2 tablespoons rice vinegar
  • 3 teaspoons sesame oil, divided
  • 1 (6 oz.) bag baby spinach leaves
  • 1 tablespoon fresh lemon juice
  • 1 lemon, cut into quarters (for garnish)
Preheat the oven to 450° F. Tear off four large sheets (18 x 12-inch) of heavy-duty aluminum foil and lay each piece on your workspace. Divide the leeks, carrots and snow peas into four equal portions and place a mixture of each onto each sheet of foil. Top each mound of vegetables with a piece of salmon. Sprinkle 1/2 tsp. of ginger on each piece of fish and drizzle each with 1/2 Tbsp. of vinegar and 1/4 tsp. of sesame oil. Fold the foil to form a “packet” around each piece of fish, leaving enough room for heat to circulate. Roll the edges to seal tightly. Place the packets on a cookie sheet and bake for 20 minutes or until the fish flakes easily with a fork. Meanwhile, place the spinach leaves in a microwave-safe bowl or platter. Drizzle the greens with fresh lemon juice and the remaining 2 tsp. sesame oil. Heat the spinach in the microwave at high power for 3 minutes, checking every minute to make sure the spinach is tender but not over-cooked. Divide the greens equally among four plates. When the salmon is cooked, open the packets carefully to allow the steam to escape. Empty each packet onto each of the beds of spinach. Garnish each plate with a lemon wedge and serve.
 
Serves:
4
 
2 Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
 
Nutrition Information per Serving:
calories: 256
Total Fat: 7.8g
Saturated Fat: 1.2g
% of Calories from Fat: 27%
% of Calories from Saturated Fat: 4%
Protein: 27g
Carbohydrates: 20g
Cholesterol: 59mg
Dietary Fiber: 5g
Sodium: 145mg
 
Each serving provides: An excellent source of Vitamin A, Vitamin C, folate, magnesium, and potassium, and a good source of calcium and dietary fiber.

Recipe courtesy of the American Institute for Cancer Research (AICR). This recipe meets Produce for Better Health Foundation (PBH) and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
See 30 Minutes or Less SEASONAL Recipe Archive
Search ALL Our Recipes

Other Stories