Salmon is an oily, cold water fish, so it helps elevate the HDL cholesterol (that's the good cholesterol that we want to have a lot of). This recipe is from the American Heart Association's One-Dish Meals Cookbook.
Parchment-Baked Salmon and Vegetables
Star Rating: 3 stars
1 small fresh jalapeno pepper, ribs and seeds discarded, coarsely chopped
2 tbsp. all-fruit orange marmalade
Juice of 1 medium lime
1/4 tsp. salt
4 skinless salmon fillets (about 4 ounces each), rinsed and patted dry with paper towels
1 medium tomato, diced
1/2 tsp. ground cumin
1/8 tsp. pepper
3 cups broccoli florets, cut into 3/4-inch pieces
4 medium ears of corn, cobs discarded, or 2 cups frozen corn
In a food processor (small preferred) or blender, puree the jalapeno, marmalade, lime juice, and salt. Spread on top of the salmon fillets. Do not clean the processor or blender.
Preheat the oven to 400 degrees. Place one rack in the top third of the oven, one in the bottom third.
In the processor or blender, puree the tomato, cumin, and pepper. Pour into a medium bowl. Stir in the broccoli, cauliflower, and corn.
Cut four sheets of cooking parchment into ovals 20 inches long and 12 to 14 inches wide. With the long sides at the top and bottom, fold each sheet in half, from left to right. Unfold the sheets. For each packet, place a salmon fillet about 1 1/2 inches to the right of the crease. Spoon one fourth of the vegetables around the top, bottom, and right side of the salmon. Fold the left half of the parchment over the fish and vegetables. Seal the parchment by folding both layers toward the food, making pleatlike folds about every 2 inches. Be sure the parchment is securely folded together. Place 2 parchment packets on each of two baking sheets.
Bake for 8 minutes. Switch the placement of the baking sheets so the one on top is on the bottom, and vice versa. Bake for 8 minutes. Opening the parchment easily with a fork and the vegetables should be tender. If not done, reseal the parchment and bake for 1 to 2 minutes.
To serve, slide each packet onto a plate. Allow each person to carefully open his or her own.
Per serving: Calories 286, Protein 31 g, Carbohydrates 32 g, Cholesterol 65 mg, Total Fat 6 g, Saturated 1 g, Polyunsaturated 2.5 g, Monounsaturated 1.5 g, Fiber 7 g, Sodium 282 mg
6 Weight Watchers points/serving