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Healthy Recipes

           

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Oven-Baked Salmon with Snow Peas

This easy yet elegant dish is sure to wow guests. The combination of pink-hued salmon on a bed of vibrant greens is beautiful and nutritious. Wilted spinach provides iron and calcium along with vitamins A and C. Salmon offers a rich source of omega-3 fat, recognized for its potential role in reducing heart disease.  Just make sure that you use wild caught Atlantic salmon and you will have a super healthy and super tasty meal.

Ingredients

3 leeks, finely chopped (white parts only)
2 carrots, peeled and cut into thin matchsticks
1/2 lb. snow peas (fresh or frozen)
4 wild caught Atlantic salmon fillets (4 oz. each)
2 tsp. grated fresh ginger
2 Tbsp. rice vinegar
3 tsp. sesame oil, divided
Himalayan or sea alt and freshly ground black pepper, to taste
1 (6 oz.) bag baby spinach leaves
1 Tbsp. fresh lemon juice
1 lemon, cut into quarters (for garnish)

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

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Instructions

1. Preheat the oven to 450 degrees. Tear off four large sheets (18 x 12-inch) of heavy-duty aluminum foil and lay each piece on your workspace.

2. 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. Season to taste with salt and pepper.

3. 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.

4. 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.

5. 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.

Makes 4 servings.

Per serving: 340 calories, 16 g total fat (3 g saturated fat), 21 g carbohydrate, 26 g protein, 6 g dietary fiber, 260 mg sodium.

Original recipe and image source: http://www.aicr.org

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