Heart Healthy
This one-dish meal is super easy to make. Fish rich in omega-3s, crisp green beans, and garlicky potatoes cook all together in aluminum foil for a delicious, complete meal that's super easy to clean up.
Print Recipe
Lemon-Garlic Salmon Foil Packet with Green Beans and New Potatoes
-
Servings:
4
-
Serving Size :
1 packet
Ingredients
-
1 pound new potatoes -
2 teaspoons garlic -
1 pound green beans -
2 tablespoons canola or corn oil -
1/4 teaspoon salt -
1/4 teaspoon pepper -
4 salmon filets -
1 to 2 lemon
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400˚F. Make 4 sheets of aluminum foil about 30 inches long. Fold the foil in half widthwise (into almost a square) so it's extra sturdy. -
Put the potatoes and garlic in a microwaveable bowl, stirring to combine. Microwave, covered, on 100% power (high) for 1 1/2 to 3 minutes, or until about halfway tender. Transfer to a large bowl. Stir in the green beans, oil, salt, and pepper. -
Place the potato mixture in the center of the foil squares. (To make it easier to close the packets, arrange the green beans facing the same direction.) Place the fish on the potato mixture. Sprinkle with the garlic powder. Top with 2 lemon slices. -
Wrap the foil loosely (this leaves room for the heat to circulate inside) and seal the edges tightly. Transfer the packets to a large baking sheet. Bake for 20 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, carefully open the remaining packets and serve. If the fish isn't cooked enough, reclose the open packet and bake all the packets for 3 to 5 minutes.
Cooking Tip: If you can’t find new potatoes, you can use russet potatoes in this recipe. To prep the potatoes, peel, thinly slice, and pierce them in several places with a fork. Microwave at 100% power (high) for 8 to 10 minutes, or until the potatoes are almost tender. (Since russet potatoes are larger and denser than new potatoes, they will need to cook longer before adding them to the foil packets.)
Tip: If the green beans are extra long, cut them in half so they fit more easily in the foil packets.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 394 | |
|---|---|---|
| Total Fat | 15 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.5 g | |
| Monounsaturated Fat | 7.0 g | |
| Cholesterol | 80 mg | |
| Sodium | 286 mg | |
| Total Carbohydrate | 23 g | |
| Dietary Fiber | 5 g | |
| Sugars | 4 g | |
| Added Sugars | 0 g | |
| Protein | 40 g | |
Dietary Exchanges
1 starch, 2 vegetable, 5 lean meat
-
Servings:
4
-
Serving Size :
1 packet
Ingredients
-
1 pound new potatoes -
2 teaspoons garlic -
1 pound green beans -
2 tablespoons canola or corn oil -
1/4 teaspoon salt -
1/4 teaspoon pepper -
4 salmon filets -
1 to 2 lemon
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400˚F. Make 4 sheets of aluminum foil about 30 inches long. Fold the foil in half widthwise (into almost a square) so it's extra sturdy. -
Put the potatoes and garlic in a microwaveable bowl, stirring to combine. Microwave, covered, on 100% power (high) for 1 1/2 to 3 minutes, or until about halfway tender. Transfer to a large bowl. Stir in the green beans, oil, salt, and pepper. -
Place the potato mixture in the center of the foil squares. (To make it easier to close the packets, arrange the green beans facing the same direction.) Place the fish on the potato mixture. Sprinkle with the garlic powder. Top with 2 lemon slices. -
Wrap the foil loosely (this leaves room for the heat to circulate inside) and seal the edges tightly. Transfer the packets to a large baking sheet. Bake for 20 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, carefully open the remaining packets and serve. If the fish isn't cooked enough, reclose the open packet and bake all the packets for 3 to 5 minutes.
Cooking Tip: If you can’t find new potatoes, you can use russet potatoes in this recipe. To prep the potatoes, peel, thinly slice, and pierce them in several places with a fork. Microwave at 100% power (high) for 8 to 10 minutes, or until the potatoes are almost tender. (Since russet potatoes are larger and denser than new potatoes, they will need to cook longer before adding them to the foil packets.)
Tip: If the green beans are extra long, cut them in half so they fit more easily in the foil packets.