Mediterranean Salmon Baked in Foil

These salmon packets are simple to prepare (just 10 minutes of prep!) and flavored with a Mediterranean blend of chunky veggies, plus salty feta and aromatic basil.

Photo: Cara Lyons

By Cara Lyons

Serves: 2
Hands-on time: 10 minutes
Total time: 30 minutes

INGREDIENTS:

• Olive oil cooking spray
• 2 4-oz boneless salmon fillets
• 1/4 tsp sea salt
• 1/8 tsp fresh ground black pepper
• 1 clove garlic, minced
• 3/4 cup grape tomatoes, halved
• 3/4 cup diced zucchini
• 1/2 cup cooked or BPA-free canned chickpeas
• 1/4 cup chopped yellow onion
• 1 tbsp fresh lemon juice
• 2 tbsp crumbled low-fat feta cheese
• 2 tbsp chopped fresh basil

INSTRUCTIONS:

1. Preheat oven to 425ºF. Cut 2 14-inch squares of foil and mist tops of each with cooking spray.  Place 1 piece salmon on each piece of foil. (NOTE: If using skin-on fillets, arrange skin side down.) Season salmon with salt and pepper.
2. In a medium bowl, combine garlic, tomatoes, zucchini, chickpeas, onion and lemon juice. Spoon mixture over salmon, dividing evenly. Bring all sides together over top of salmon and fold over to form a sealed packet.
3. Transfer packets to a baking sheet and bake for 15 minutes. Remove from oven and let stand for 5 minutes before opening. Carefully open packets. To serve, sprinkle with feta and basil.

Nutrients per serving (1 salmon fillet and 1 cup Mediterranean vegetable mixture): Calories: 275, Total Fat: 9 g, Sat. Fat: 2 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat:  3 g, Omega-3s: 1,990 mg, Omega-6s: 560 mg, Carbs: 18 g, Fiber: 4 g, Sugars: 3 g, Protein 29 g, Sodium: 431 mg, Cholesterol: 65 m
g