Perfect Salmon Bundles

Perfect Salmon Bundles

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

From prep to clean up, this dish is goof-proof! There’s no easier way to get more protein-rich salmon in your diet – and that means more of those valuable Omega-3 fatty acids we all need! The entire meal – from salmon to spinach to brown rice is all wrapped up and ready-to-go. So easy to make in advance, and at dinner time, just heat and eat! Serves 4.

Ingredients

  • 4 sheets of foil or parchment paper (approx. 12" x 12" each)
  • 2 cups cooked brown rice*
  • 4 cups coarsely chopped spinach
  • 1 14.5-ounce can low-sodium stewed tomato slices
  • 1 pound salmon filet, cut into 4 pieces
  • 4 teaspoons olive oil
  • 1 teaspoon dried dill
  • 2 teaspoons orange zest (or lemon)
  • Freshly ground black pepper
  • *May substitute any cooked whole grain, lentils, or beans, or omit this ingredient.

Directions

  1. Preheat oven to 450°.
  2. Arrange 4 sheets of foil on a work surface. Layer the ingredients beginning with ¼ of the following: rice, followed by the spinach, topped with the drained tomato slices.
  3. Place salmon on top and drizzle with one teaspoon of the olive oil, ¼ teaspoon dill, ½ teaspoon zest, and a dash of pepper. Seal tightly by folding edges and crimping. Place on baking sheet.
  4. Bake for 15-20 minutes, depending on thickness, until fish flakes easily with a fork. Rest 5 minutes. Remove from foil and transfer to plates.

Per serving: 359 calories, 30g protein, 33g carbohydrate, 12g fat, 2g sat fat, 6g mono fat, 51mg cholesterol, 5g fiber, 371mg sodium

THE SEASONED COOK The orange zest gives this dish an unexpected and delightful zing.

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