Recipe of the Week - Herbed Salmon with Vegetables

[Guest guest]

Brought to you by The Best Years in Life Healthy Recipes

Catch of the Day

Fresh fish is always a great catch. When it comes to eating right to stay lean and prevent cancer, salmon is a good choice for omega-3 fatty acids, which are essential fats that promote a healthy heart. New research also suggests that omega-3s may reduce risks of certain cancers. Paired with carrots (rich in vitamin A) and celery (known for disease fighting phytochemicals, like apigenin), this meal is packed with healthful benefits.

Herbed Salmon with Vegetables

2 tsp. olive oil1 medium onion, sliced (about 1/2 cup)2 carrots, cut into 2 inch matchsticks2 stalks celery, cut into 2 inch matchsticks2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)Sea Salt and freshly ground black pepper, to taste16 oz. salmon fillet, skin removed, cut in 4 pieces

Preheat oven to 400 degrees. In large skillet, heat oil over medium heat. Add vegetables. Cook, stirring often, 5 minutes or until slightly softened. Remove from heat and toss with tarragon or dill, salt and pepper.

Fold four 12-inch sheets of aluminum foil in half. Unfold and place a piece of salmon in center of each sheet, along the fold. Place 1/4 of the vegetable mixture over each piece of salmon. Fold foil over salmon and vegetables. Tightly seal. Bake 20 minutes or until salmon is cooked through. Serve immediately.

Makes 4 servings.

Per serving: 260 calories, 15 g total fat (3 g saturated fat), 6 g carbohydrates, 23 g protein, 2 g dietary fiber, 200 mg sodiumSource: The American Institute of Cancer Research

 

[Guest guest]

,

That sounds delish! I'm going to have to try it for my bunch.

However, what would you suggest to use besides the aluminum foil to

cook it in? Could I use my iron skillet with a lid?

 

Thanks,

Shara

 

 

oleander soup , " May " <luellamay129

wrote:

>

> Brought to you by The Best Years in Life Healthy Recipes

> </healthyrecipes.htm> Catch of the Day

> Fresh fish is always a great catch. When it comes to eating right to

> stay lean and prevent cancer, salmon is a good choice for omega-3

fatty

> acids, which are essential fats that promote a healthy heart. New

> research also suggests that omega-3s may reduce risks of certain

> cancers. Paired with carrots (rich in vitamin A) and celery (known

for

> disease fighting phytochemicals, like apigenin), this meal is packed

> with healthful benefits.

> Herbed Salmon with Vegetables

> 2 tsp. olive oil

> 1 medium onion, sliced (about 1/2 cup)

> 2 carrots, cut into 2 inch matchsticks

> 2 stalks celery, cut into 2 inch matchsticks

> 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)

> Sea Salt and freshly ground black pepper, to taste

> 16 oz. salmon fillet, skin removed, cut in 4 pieces

>

> Preheat oven to 400 degrees. In large skillet, heat oil over medium

> heat. Add vegetables. Cook, stirring often, 5 minutes or until

slightly

> softened. Remove from heat and toss with tarragon or dill, salt and

> pepper.

>

> Fold four 12-inch sheets of aluminum foil in half. Unfold and place

a

> piece of salmon in center of each sheet, along the fold. Place 1/4

of

> the vegetable mixture over each piece of salmon. Fold foil over

salmon

> and vegetables. Tightly seal. Bake 20 minutes or until salmon is

cooked

> through. Serve immediately.

>

> Makes 4 servings.

>

> Per serving: 260 calories, 15 g total fat (3 g saturated fat), 6 g

> carbohydrates,

> 23 g protein, 2 g dietary fiber, 200 mg sodium

> [http://www.aicr.org/site/PixelServer?j=CVBOWQKNK549RUkIIdTlaA..]

> Source: The American Institute of Cancer Research

<http://www.aicr.org/>

>

[Guest guest]

Hi Shara,

 

This does sound delicious. But then, I love Salmon " anything. "

 

I usually try the recipes that come cross my desk. However, I have not

had a chance to make this one, although it should be put on the top of

the list.

 

You have a good point. I would use a covered baking dish to prevent the

recipe from drying out.

 

Hugs,

 

 

 

 

oleander soup , " blondfury123 " <showard208

wrote:

>

> ,

> That sounds delish! I'm going to have to try it for my bunch.

> However, what would you suggest to use besides the aluminum foil to

> cook it in? Could I use my iron skillet with a lid?

>

> Thanks,

> Shara

>

>

> oleander soup , " May " luellamay129@

> wrote:

> >

> > Brought to you by The Best Years in Life Healthy Recipes

> > </healthyrecipes.htm> Catch of the Day

> > Fresh fish is always a great catch. When it comes to eating right to

> > stay lean and prevent cancer, salmon is a good choice for omega-3

> fatty

> > acids, which are essential fats that promote a healthy heart. New

> > research also suggests that omega-3s may reduce risks of certain

> > cancers. Paired with carrots (rich in vitamin A) and celery (known

> for

> > disease fighting phytochemicals, like apigenin), this meal is packed

> > with healthful benefits.

> > Herbed Salmon with Vegetables

> > 2 tsp. olive oil

> > 1 medium onion, sliced (about 1/2 cup)

> > 2 carrots, cut into 2 inch matchsticks

> > 2 stalks celery, cut into 2 inch matchsticks

> > 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)

> > Sea Salt and freshly ground black pepper, to taste

> > 16 oz. salmon fillet, skin removed, cut in 4 pieces

> >

> > Preheat oven to 400 degrees. In large skillet, heat oil over medium

> > heat. Add vegetables. Cook, stirring often, 5 minutes or until

> slightly

> > softened. Remove from heat and toss with tarragon or dill, salt and

> > pepper.

> >

> > Fold four 12-inch sheets of aluminum foil in half. Unfold and place

> a

> > piece of salmon in center of each sheet, along the fold. Place 1/4

> of

> > the vegetable mixture over each piece of salmon. Fold foil over

> salmon

> > and vegetables. Tightly seal. Bake 20 minutes or until salmon is

> cooked

> > through. Serve immediately.

> >

> > Makes 4 servings.

> >

> > Per serving: 260 calories, 15 g total fat (3 g saturated fat), 6 g

> > carbohydrates,

> > 23 g protein, 2 g dietary fiber, 200 mg sodium

> > [http://www.aicr.org/site/PixelServer?j=CVBOWQKNK549RUkIIdTlaA..]

> > Source: The American Institute of Cancer Research

> <http://www.aicr.org/>

> >

>

[Guest guest]

,

We eat a lot of fish, salmon being at the top of our list, too! The

last time I cooked fish, I fried it in olive oil and fresh goat

butter, herbes and spices, and added apple cider vinegar and honey.

No batter, but the honey and vinegar made a wonderful almost caramel

glaze on the fish...yum!

 

I forgot about my baking dish! Thanks for the reminder!

 

Shara

 

oleander soup , " May " <luellamay129

wrote:

>

>

> Hi Shara,

>

> This does sound delicious. But then, I love Salmon " anything. "

>

> I usually try the recipes that come cross my desk. However, I have

not

> had a chance to make this one, although it should be put on the top

of

> the list.

>

> You have a good point. I would use a covered baking dish to

prevent the

> recipe from drying out.

>

> Hugs,

>

>

>

>

> oleander soup , " blondfury123 " <showard208@>

> wrote:

> >

> > ,

> > That sounds delish! I'm going to have to try it for my bunch.

> > However, what would you suggest to use besides the aluminum foil

to

> > cook it in? Could I use my iron skillet with a lid?

> >

> > Thanks,

> > Shara

> >

> >

> > oleander soup , " May " luellamay129@

> > wrote:

> > >

> > > Brought to you by The Best Years in Life Healthy Recipes

> > > </healthyrecipes.htm> Catch of the Day

> > > Fresh fish is always a great catch. When it comes to eating

right to

> > > stay lean and prevent cancer, salmon is a good choice for omega-

3

> > fatty

> > > acids, which are essential fats that promote a healthy heart.

New

> > > research also suggests that omega-3s may reduce risks of certain

> > > cancers. Paired with carrots (rich in vitamin A) and celery

(known

> > for

> > > disease fighting phytochemicals, like apigenin), this meal is

packed

> > > with healthful benefits.

> > > Herbed Salmon with Vegetables

> > > 2 tsp. olive oil

> > > 1 medium onion, sliced (about 1/2 cup)

> > > 2 carrots, cut into 2 inch matchsticks

> > > 2 stalks celery, cut into 2 inch matchsticks

> > > 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)

> > > Sea Salt and freshly ground black pepper, to taste

> > > 16 oz. salmon fillet, skin removed, cut in 4 pieces

> > >

> > > Preheat oven to 400 degrees. In large skillet, heat oil over

medium

> > > heat. Add vegetables. Cook, stirring often, 5 minutes or until

> > slightly

> > > softened. Remove from heat and toss with tarragon or dill, salt

and

> > > pepper.

> > >

> > > Fold four 12-inch sheets of aluminum foil in half. Unfold and

place

> > a

> > > piece of salmon in center of each sheet, along the fold. Place

1/4

> > of

> > > the vegetable mixture over each piece of salmon. Fold foil over

> > salmon

> > > and vegetables. Tightly seal. Bake 20 minutes or until salmon is

> > cooked

> > > through. Serve immediately.

> > >

> > > Makes 4 servings.

> > >

> > > Per serving: 260 calories, 15 g total fat (3 g saturated fat),

6 g

> > > carbohydrates,

> > > 23 g protein, 2 g dietary fiber, 200 mg sodium

> > > [http://www.aicr.org/site/PixelServer?

j=CVBOWQKNK549RUkIIdTlaA..]

> > > Source: The American Institute of Cancer Research

> > <http://www.aicr.org/>

> > >

> >

>

[Guest guest]

Ooooooooh Shara!

 

That just got put on the top of the list. It sounds absolutely

wonderful!

 

Thank you!

 

Hugs,

 

 

oleander soup , " blondfury123 " <showard208

wrote:

>

> ,

> We eat a lot of fish, salmon being at the top of our list, too!

The

> last time I cooked fish, I fried it in olive oil and fresh goat

> butter, herbes and spices, and added apple cider vinegar and

honey.

> No batter, but the honey and vinegar made a wonderful almost

caramel

> glaze on the fish...yum!

>

> I forgot about my baking dish! Thanks for the reminder!

>

> Shara

>

> oleander soup , " May " <luellamay129@>

> wrote:

> >

> >

> > Hi Shara,

> >

> > This does sound delicious. But then, I love Salmon " anything. "

> >

> > I usually try the recipes that come cross my desk. However, I

have

> not

> > had a chance to make this one, although it should be put on the

top

> of

> > the list.

> >

> > You have a good point. I would use a covered baking dish to

> prevent the

> > recipe from drying out.

> >

> > Hugs,

> >

> >

> >

> >

> > oleander soup , " blondfury123 " <showard208@>

> > wrote:

> > >

> > > ,

> > > That sounds delish! I'm going to have to try it for my bunch.

> > > However, what would you suggest to use besides the aluminum

foil

> to

> > > cook it in? Could I use my iron skillet with a lid?

> > >

> > > Thanks,

> > > Shara

> > >

> > >

> > > oleander soup , " May " luellamay129@

> > > wrote:

> > > >

> > > > Brought to you by The Best Years in Life Healthy Recipes

> > > > </healthyrecipes.htm> Catch of the Day

> > > > Fresh fish is always a great catch. When it comes to eating

> right to

> > > > stay lean and prevent cancer, salmon is a good choice for

omega-

> 3

> > > fatty

> > > > acids, which are essential fats that promote a healthy heart.

> New

> > > > research also suggests that omega-3s may reduce risks of

certain

> > > > cancers. Paired with carrots (rich in vitamin A) and celery

> (known

> > > for

> > > > disease fighting phytochemicals, like apigenin), this meal is

> packed

> > > > with healthful benefits.

> > > > Herbed Salmon with Vegetables

> > > > 2 tsp. olive oil

> > > > 1 medium onion, sliced (about 1/2 cup)

> > > > 2 carrots, cut into 2 inch matchsticks

> > > > 2 stalks celery, cut into 2 inch matchsticks

> > > > 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)

> > > > Sea Salt and freshly ground black pepper, to taste

> > > > 16 oz. salmon fillet, skin removed, cut in 4 pieces

> > > >

> > > > Preheat oven to 400 degrees. In large skillet, heat oil over

> medium

> > > > heat. Add vegetables. Cook, stirring often, 5 minutes or until

> > > slightly

> > > > softened. Remove from heat and toss with tarragon or dill,

salt

> and

> > > > pepper.

> > > >

> > > > Fold four 12-inch sheets of aluminum foil in half. Unfold and

> place

> > > a

> > > > piece of salmon in center of each sheet, along the fold.

Place

> 1/4

> > > of

> > > > the vegetable mixture over each piece of salmon. Fold foil

over

> > > salmon

> > > > and vegetables. Tightly seal. Bake 20 minutes or until salmon

is

> > > cooked

> > > > through. Serve immediately.

> > > >

> > > > Makes 4 servings.

> > > >

> > > > Per serving: 260 calories, 15 g total fat (3 g saturated

fat),

> 6 g

> > > > carbohydrates,

> > > > 23 g protein, 2 g dietary fiber, 200 mg sodium

> > > > [http://www.aicr.org/site/PixelServer?

> j=CVBOWQKNK549RUkIIdTlaA..]

> > > > Source: The American Institute of Cancer Research

> > > <http://www.aicr.org/>

> > > >

> > >

> >

>

[Guest guest]

May.

i'm so hungry now with this finger licking receipy, i'm goin to do it soon,

thank you hugs Mary

 

-

May

oleander soup

Thursday, May 22, 2008 11:53 AM

Recipe of the Week - Herbed Salmon with Vegetables

 

 

 

Brought to you by The Best Years in Life Healthy Recipes

Catch of the Day

Fresh fish is always a great catch. When it comes to eating right to stay lean and prevent cancer, salmon is a good choice for omega-3 fatty acids, which are essential fats that promote a healthy heart. New research also suggests that omega-3s may reduce risks of certain cancers. Paired with carrots (rich in vitamin A) and celery (known for disease fighting phytochemicals, like apigenin), this meal is packed with healthful benefits.

Herbed Salmon with Vegetables

2 tsp. olive oil1 medium onion, sliced (about 1/2 cup)2 carrots, cut into 2 inch matchsticks2 stalks celery, cut into 2 inch matchsticks2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)Sea Salt and freshly ground black pepper, to taste16 oz. salmon fillet, skin removed, cut in 4 pieces

Preheat oven to 400 degrees. In large skillet, heat oil over medium heat. Add vegetables. Cook, stirring often, 5 minutes or until slightly softened. Remove from heat and toss with tarragon or dill, salt and pepper.

Fold four 12-inch sheets of aluminum foil in half. Unfold and place a piece of salmon in center of each sheet, along the fold. Place 1/4 of the vegetable mixture over each piece of salmon. Fold foil over salmon and vegetables. Tightly seal. Bake 20 minutes or until salmon is cooked through. Serve immediately.

Makes 4 servings.

Per serving: 260 calories, 15 g total fat (3 g saturated fat), 6 g carbohydrates, 23 g protein, 2 g dietary fiber, 200 mg sodiumSource: The American Institute of Cancer Research

 

[Guest guest]

May, I have seen recipes where they used parchment paper to

make the packets. Might be a good substitute for the aluminum foil.

 

Bettyoleander soup , " blondfury123 "

<showard208 wrote:

>

> ,

> That sounds delish! I'm going to have to try it for my bunch.

> However, what would you suggest to use besides the aluminum foil to

> cook it in? Could I use my iron skillet with a lid?

>

> Thanks,

> Shara

>

>

> oleander soup , " May " <luellamay129@>

> wrote:

> >

> > Brought to you by The Best Years in Life Healthy Recipes

> > </healthyrecipes.htm> Catch of the Day

> > Fresh fish is always a great catch. When it comes to eating right

to

> > stay lean and prevent cancer, salmon is a good choice for omega-3

> fatty

> > acids, which are essential fats that promote a healthy heart. New

> > research also suggests that omega-3s may reduce risks of certain

> > cancers. Paired with carrots (rich in vitamin A) and celery

(known

> for

> > disease fighting phytochemicals, like apigenin), this meal is

packed

> > with healthful benefits.

> > Herbed Salmon with Vegetables

> > 2 tsp. olive oil

> > 1 medium onion, sliced (about 1/2 cup)

> > 2 carrots, cut into 2 inch matchsticks

> > 2 stalks celery, cut into 2 inch matchsticks

> > 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)

> > Sea Salt and freshly ground black pepper, to taste

> > 16 oz. salmon fillet, skin removed, cut in 4 pieces

> >

> > Preheat oven to 400 degrees. In large skillet, heat oil over

medium

> > heat. Add vegetables. Cook, stirring often, 5 minutes or until

> slightly

> > softened. Remove from heat and toss with tarragon or dill, salt

and

> > pepper.

> >

> > Fold four 12-inch sheets of aluminum foil in half. Unfold and

place

> a

> > piece of salmon in center of each sheet, along the fold. Place

1/4

> of

> > the vegetable mixture over each piece of salmon. Fold foil over

> salmon

> > and vegetables. Tightly seal. Bake 20 minutes or until salmon is

> cooked

> > through. Serve immediately.

> >

> > Makes 4 servings.

> >

> > Per serving: 260 calories, 15 g total fat (3 g saturated fat), 6 g

> > carbohydrates,

> > 23 g protein, 2 g dietary fiber, 200 mg sodium

> > [http://www.aicr.org/site/PixelServer?

j=CVBOWQKNK549RUkIIdTlaA..]

> > Source: The American Institute of Cancer Research

> <http://www.aicr.org/>

> >

>

[Guest guest]

You are awesome! Thank you!

 

Hugs,

 

 

oleander soup , " beted711 " <beted711 wrote:

>

> May, I have seen recipes where they used parchment paper to

> make the packets. Might be a good substitute for the aluminum foil.

>

> Bettyoleander soup , " blondfury123 "

> <showard208@> wrote:

> >

> > ,

> > That sounds delish! I'm going to have to try it for my bunch.

> > However, what would you suggest to use besides the aluminum foil

to

> > cook it in? Could I use my iron skillet with a lid?

> >

> > Thanks,

> > Shara

> >

> >

> > oleander soup , " May " <luellamay129@>

> > wrote:

> > >

> > > Brought to you by The Best Years in Life Healthy Recipes

> > > </healthyrecipes.htm> Catch of the Day

> > > Fresh fish is always a great catch. When it comes to eating

right

> to

> > > stay lean and prevent cancer, salmon is a good choice for omega-

3

> > fatty

> > > acids, which are essential fats that promote a healthy heart.

New

> > > research also suggests that omega-3s may reduce risks of certain

> > > cancers. Paired with carrots (rich in vitamin A) and celery

> (known

> > for

> > > disease fighting phytochemicals, like apigenin), this meal is

> packed

> > > with healthful benefits.

> > > Herbed Salmon with Vegetables

> > > 2 tsp. olive oil

> > > 1 medium onion, sliced (about 1/2 cup)

> > > 2 carrots, cut into 2 inch matchsticks

> > > 2 stalks celery, cut into 2 inch matchsticks

> > > 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)

> > > Sea Salt and freshly ground black pepper, to taste

> > > 16 oz. salmon fillet, skin removed, cut in 4 pieces

> > >

> > > Preheat oven to 400 degrees. In large skillet, heat oil over

> medium

> > > heat. Add vegetables. Cook, stirring often, 5 minutes or until

> > slightly

> > > softened. Remove from heat and toss with tarragon or dill, salt

> and

> > > pepper.

> > >

> > > Fold four 12-inch sheets of aluminum foil in half. Unfold and

> place

> > a

> > > piece of salmon in center of each sheet, along the fold. Place

> 1/4

> > of

> > > the vegetable mixture over each piece of salmon. Fold foil over

> > salmon

> > > and vegetables. Tightly seal. Bake 20 minutes or until salmon

is

> > cooked

> > > through. Serve immediately.

> > >

> > > Makes 4 servings.

> > >

> > > Per serving: 260 calories, 15 g total fat (3 g saturated fat),

6 g

> > > carbohydrates,

> > > 23 g protein, 2 g dietary fiber, 200 mg sodium

> > > [http://www.aicr.org/site/PixelServer?

> j=CVBOWQKNK549RUkIIdTlaA..]

> > > Source: The American Institute of Cancer Research

> > <http://www.aicr.org/>

> > >

> >

>

[Guest guest]

Has anyone tried using fresh-frozen banana leaf instead of parchment paper? If you get hold of banana leaf, heat in oven/fire for a few minutes til it is soft. Now you can wrap your food on that and cook. Melly May <luellamay129 wrote: You are awesome! Thank you!Hugs,oleander soup , "beted711" <beted711 wrote:>> May, I

have seen recipes where they used parchment paper to > make the packets. Might be a good substitute for the aluminum foil.> > Bettyoleander soup , "blondfury123" > <showard208@> wrote:> >> > ,> > That sounds delish! I'm going to have to try it for my bunch. > > However, what would you suggest to use besides the aluminum foil to > > cook it in? Could I use my iron skillet with a lid?> > > > Thanks,> > Shara> > > > > > oleander soup , " May" <luellamay129@> > > wrote:> > >> > > Brought to you by The Best Years in Life Healthy Recipes> > > </healthyrecipes.htm> Catch of the Day> > > Fresh fish is always a great catch. When it comes to eating right > to> > > stay lean and prevent cancer, salmon is a good choice for omega-3 > > fatty> > > acids, which are essential fats that promote a healthy heart. New> > > research also suggests that omega-3s may reduce risks of certain> > > cancers. Paired with carrots (rich in vitamin A) and celery > (known > > for> > > disease fighting phytochemicals, like apigenin), this meal is > packed> > > with healthful benefits.> > > Herbed Salmon with Vegetables> > > 2 tsp. olive oil> > > 1 medium onion, sliced (about 1/2 cup)> > > 2 carrots, cut into 2 inch matchsticks> > > 2 stalks celery, cut

into 2 inch matchsticks> > > 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)> > > Sea Salt and freshly ground black pepper, to taste> > > 16 oz. salmon fillet, skin removed, cut in 4 pieces> > > > > > Preheat oven to 400 degrees. In large skillet, heat oil over > medium> > > heat. Add vegetables. Cook, stirring often, 5 minutes or until > > slightly> > > softened. Remove from heat and toss with tarragon or dill, salt > and> > > pepper.> > > > > > Fold four 12-inch sheets of aluminum foil in half. Unfold and > place > > a> > > piece of salmon in center of each sheet, along the fold. Place > 1/4 > > of> > > the vegetable mixture over each piece of salmon. Fold foil over > > salmon> > > and vegetables. Tightly seal. Bake 20 minutes

or until salmon is > > cooked> > > through. Serve immediately.> > > > > > Makes 4 servings.> > > > > > Per serving: 260 calories, 15 g total fat (3 g saturated fat), 6 g> > > carbohydrates,> > > 23 g protein, 2 g dietary fiber, 200 mg sodium> > > [http://www.aicr.org/site/PixelServer?> j=CVBOWQKNK549RUkIIdTlaA..]> > > Source: The American Institute of Cancer Research > > <http://www.aicr.org/>> > >> >>

[Guest guest]

Thank you for this wonderful suggestion!

 

Hugs,

 

 

oleander soup , melly banagale <tita_mel

wrote:

>

> Has anyone tried using fresh-frozen banana leaf instead of

parchment paper? If you get hold of banana leaf, heat in oven/fire

for a few minutes til it is soft. Now you can wrap your food on that

and cook.

>

> Melly

>

> May <luellamay129 wrote:

> You are awesome! Thank you!

>

> Hugs,

>

>

> oleander soup , " beted711 " <beted711@> wrote:

> >

> > May, I have seen recipes where they used parchment paper

to

> > make the packets. Might be a good substitute for the aluminum

foil.

> >

> > Bettyoleander soup , " blondfury123 "

> > <showard208@> wrote:

> > >

> > > ,

> > > That sounds delish! I'm going to have to try it for my bunch.

> > > However, what would you suggest to use besides the aluminum

foil

> to

> > > cook it in? Could I use my iron skillet with a lid?

> > >

> > > Thanks,

> > > Shara

> > >

> > >

> > > oleander soup , " May "

<luellamay129@>

> > > wrote:

> > > >

> > > > Brought to you by The Best Years in Life Healthy Recipes

> > > > </healthyrecipes.htm> Catch of the Day

> > > > Fresh fish is always a great catch. When it comes to eating

> right

> > to

> > > > stay lean and prevent cancer, salmon is a good choice for

omega-

> 3

> > > fatty

> > > > acids, which are essential fats that promote a healthy heart.

> New

> > > > research also suggests that omega-3s may reduce risks of

certain

> > > > cancers. Paired with carrots (rich in vitamin A) and celery

> > (known

> > > for

> > > > disease fighting phytochemicals, like apigenin), this meal is

> > packed

> > > > with healthful benefits.

> > > > Herbed Salmon with Vegetables

> > > > 2 tsp. olive oil

> > > > 1 medium onion, sliced (about 1/2 cup)

> > > > 2 carrots, cut into 2 inch matchsticks

> > > > 2 stalks celery, cut into 2 inch matchsticks

> > > > 2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)

> > > > Sea Salt and freshly ground black pepper, to taste

> > > > 16 oz. salmon fillet, skin removed, cut in 4 pieces

> > > >

> > > > Preheat oven to 400 degrees. In large skillet, heat oil over

> > medium

> > > > heat. Add vegetables. Cook, stirring often, 5 minutes or

until

> > > slightly

> > > > softened. Remove from heat and toss with tarragon or dill,

salt

> > and

> > > > pepper.

> > > >

> > > > Fold four 12-inch sheets of aluminum foil in half. Unfold and

> > place

> > > a

> > > > piece of salmon in center of each sheet, along the fold.

Place

> > 1/4

> > > of

> > > > the vegetable mixture over each piece of salmon. Fold foil

over

> > > salmon

> > > > and vegetables. Tightly seal. Bake 20 minutes or until salmon

> is

> > > cooked

> > > > through. Serve immediately.

> > > >

> > > > Makes 4 servings.

> > > >

> > > > Per serving: 260 calories, 15 g total fat (3 g saturated

fat),

> 6 g

> > > > carbohydrates,

> > > > 23 g protein, 2 g dietary fiber, 200 mg sodium

> > > > [http://www.aicr.org/site/PixelServer?

> > j=CVBOWQKNK549RUkIIdTlaA..]

> > > > Source: The American Institute of Cancer Research

> > > <http://www.aicr.org/>

> > > >

> > >

> >

>