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Salmon and Vegetables in a Packet


 Salmon and Vegetables in a Packet

Serves: 4

Category: Main Dishes - Non-Vegan
Author: www.DrFuhrman.com
Tags: Non-Vegan, Aggressive Weight Loss

Average Rating: 
Rated by: 10 members

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These packets can be prepared ahead of time and popped in the oven when it's time for dinner. They are heavy on the vegetables with just a 2 ounce piece of salmon per serving.

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Ingredients:

8 ounces wild salmon fillets or steaks, divided into 4 pieces (see note)
freshly ground pepper
1 teaspoon freshly grated ginger root
1 lemon, juiced
3 ripe tomatoes, chopped
2 medium zucchini, chopped
2 cups sliced mushrooms
2 medium red onion, thinly sliced
2 cloves garlic, minced or pressed
4 cups coarsely chopped mustard greens or Swiss Chard
4 sheets aluminum foil, 12 X 24 inches

Instructions:

Preheat the oven to 425 degrees F.

Combine the salmon pieces with pepper, grated ginger and lemon juice.

In a large bowl, mix tomatoes, zucchini, mushrooms, red onion and garlic.

Fold each square of foil over to make a square of double thickness. On each square, place 1 cup chopped mustard greens, top with one salmon fillet and one quarter of the tomato/vegetable mixture.

Fold the foil into airtight packets. Bake for 20 minutes. While carefully avoiding the steam that will be released, open packet and check that fish is cooked.

To serve, open the foil and transfer contents to a plate or bowl.

Note: If you choose to occasionally include fish in your diet, choose wild-caught fish from non-polluted waters. Limit the serving size to two ounces per person.

Calories 186; Protein 20 g; Carbohydrates 17 g; Sugars 9 g; Total Fat 5.3 g; Saturated Fat 0.9 g; Cholesterol 40.2 mg; Sodium 65 mg; Fiber 5.2 g; Beta-Carotene 4061 ug; Vitamin C 79 mg; Calcium 116 mg; Iron 2.3 mg; Folate 180 ug; Magnesium 77 mg; Potassium 1291 mg; Zinc 1.6 mg; Selenium 37.1 ug

Comments (10):

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kristyr76

07/12/2012 10:53 AM

Rated this recipe: (no rating)

I thought Dr. Fuhrman said "NO FISH" because of the mercury content.

werner

07/24/2012 07:54 PM

Rated this recipe: (no rating)

I believe mercury content is mostly a concern with freshwater fish. Wild salmon should be OK, and even farmed salmon doesn't contain a high level of mercury. Salmon is listed as one of the lowest mercury-containing fish for pregant women.

Alexis

07/27/2012 02:39 PM

Rated this recipe: (no rating)

This website is for all levels of people who are starting or living dr.fuhrman. You choose according to your level of dr.fuhrman.Or your needs And werner is well informed.

irene devore

10/11/2012 03:49 PM

Rated this recipe:

This salmon dish is very tasty. The fish comes out super moist!

seacoast

04/21/2013 02:36 AM

Rated this recipe: (no rating)

I just signed up with my complimentary PBS access code. I am surprised to see animal protein on the recipe list. yikes

familyg

06/02/2013 08:08 AM

Rated this recipe:

We found this edible but very, very bland. And generally I prefer less spicy foods. Maybe we overcooked it? The salmon didn't seem to be done at 20 minutes and we had to cook it longer.

Elaine Garces

10/11/2014 08:42 AM

Rated this recipe:

Great recipe! I used parchment bags, wild Alaskan Salmon and all organic ingredients. I also prepared a second version using an uncovered pan ... to that I added carrots and chopped leeks ... Roasted carrots were awesome. Carrots and ginger - what a pair!!

This dish is company worthy. And what a confidence booster for me because I see so many variations - I eat fish only once in a while these days. Next week I'll make this dish using vegetables only and serve them over roasted squash or black rice, quinoa or bean pasta, etc. Thank you for the inspiration as well!!

Shelly21

03/01/2018 07:27 PM

Rated this recipe: (no rating)

 These directions are not completely clear. It appears that the salmon is to be baked for a few minutes in the glass dish with the pepper, ginger, and lemon juice. And then add it to the foil with vegetables and continue cooking? It needs clarification. 

Keren

05/31/2018 04:01 PM

Rated this recipe: (no rating)

I thought tin foil is linked to alzheimer disease? Why is this being recommended on Dr. huhrman's website? Can't one use parchment paper to wrap first then tin foil to seal it closed?

 

OK2gether4ever

06/26/2018 08:07 PM

Rated this recipe:

Great meal!!!!!!!