Of course, the preparation must
be healthful too - not deep fried, slathered in butter, or covered
in cream sauce. The steam-baked cooking of fish and vegetable
in packets is ideal.
The following recipe creates
a dish special enough for company but easy enough for every-day
Oven-Baked Salmon with Snow
Peas - Makes four servings
2 small leeks, white and pale
part chopped fine
2 large carrots, cut into julienne strips (width of matchsticks)
1/2 lb. snow peas (fresh or frozen)
4 salmon steaks or fillets (4 oz. each)
2 tsp. grated fresh ginger
2 Tbsp. rice vinegar
1 tsp. plus 1 Tbsp. sesame oil, divided
Salt and freshly ground black pepper
1 lb. fresh spinach
1 Tbsp. fresh lemon juice
Preheat oven to 450 degrees. Tear four large sheets (18 x 12
inch) of heavy-duty aluminum foil and lay out on table or counter.
Place one-fourth each of leeks,
carrots and snow peas on each sheet of foil. Place a piece of
salmon on top of each mound of vegetables. Sprinkle one-fourth
of the ginger and drizzle one-fourth of the vinegar and one-fourth
teaspoon oil over each piece of fish. Season to taste with salt
Double-fold foil and seal tightly,
to form four packets. (Leave enough room in the packet for heat
to circulate.) Place packets on cookie sheet and bake about 20
minutes, or until fish flakes easily with fork.
Meanwhile, rinse spinach leaves
and place in large bowl or platter that will fit oin a microwave
oven. Drizzle with fresh lemon juice and remaining 1 tablespoon
oil. Cook in microwave at high power 3-4 minutes, checking every
minute or so to make sure spinach is tender but not over-cooked.
Place one-fourth of spinach in center of each of 4 plates, making
a flat bed.
When salmon is cooked, open
packets carefully to allow steam to escape without scalding hands
or arms. Transfer contents to top of bed of spinach on each plate.
Per serving: 342 calories, 17
g. total fat (3 g. saturated fat), 19 g. carbohydrate, 29 g.
protein, 6 g. dietary fiber, 188 mg. sodium.