Makes 4 Servings

Salmon is the king of the sea when it comes to good nutrition. It’s an excellent source of protein and is one of nature’s richest sources of heart-healthy omega-3 fats. For this easy weeknight dish, we cook the fish, snow peas and carrots all at the same time. The result: Each fish and veggie packet is packed with a hefty helping of flavor and nutrition.  Serve over rice and you’re good to go.

1/4 cup lite teriyaki sauce
1 tablespoon brown sugar
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger *
1 teaspoon cornstarch
1 ½ cups snow pea pods (about 4 ounces), trimmed
1 large carrot, cut into 2-inch long very thin “matchstick” strips (about 1 cup)
Four 5-ounce salmon filets, skin removed
Salt and freshly ground black pepper
1 tablespoon toasted sesame seeds, optional

1.  Preheat oven to 400°F.  Cut four 14-inch square pieces of aluminum foil and set aside.

2.  In a bowl, whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch until well blended.

3.  Lay the snow peas and carrots in the center of each piece of foil.  Lay the salmon on top of the vegetables and season with salt and pepper.  Spoon the teriyaki mixture evenly over each piece of salmon.  Seal each packet by bringing up the sides and folding the top edge over twice.  Seal the edges in the same way.

4.  Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes.  Open the packets (be careful of the steam!), place the salmon on individual plates, top with the vegetables and sauce, and serve. Top with toasted sesame seeds as desired.

*For convenience, use bottled minced ginger.

Nutrition Information per Serving:  240 calories, 7g fat (1g saturated, 1.6g omega-3), 450mg sodium, 12g carbohydrate, 2g fiber, 33g protein, 110% vitamin A, 25% vitamin C

Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat better. For more recipes, check out their blog, Meal Makeover Moms’ Kitchen or listen to their weekly podcast, Cooking with the Moms.

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