Salmon and Veggies

By DebbieQ

Here’s a colourful, kid-sized recipe that’s packed with nutrition.

Ingredients

• ½ medium potato, diced ½ tsp. ( 2 mL) olive oil 4 oz. ( 125 g) salmon filet 1 green onion, chopped 1 slice tomato, diced 3 or 4 strips yellow or red bell pepper, diced ½ tsp. ( 2 mL) lemon juice ½ tsp. ( 2 mL) chopped fresh parsley Pinch salt

Details

Servings 2
Cooking time 15mins

Preparation

Step 1

1. Preheat oven to 425 F ( 220 C). In a pot of boiling water, cook potato for about 5 minutes. Drain.
2. Tear off a square of aluminum foil and place on baking sheet. Brush centre of foil with olive oil. Place fish filet on oiled area. Top fish with potato, green onion, tomato and pepper strips. Drizzle with lemon juice and sprinkle with parsley and salt.
3. Fold edges of foil up to enclose fish tightly. Bake in preheated oven for 15 minutes or until fish flakes easily with a fork. Kitchen tip: Serve this dish with whole-grain pita bread to scoop up vegetables. Makes 2 kid-sized servings. Nutritional analysis ( per serving): Energy: 224 kcal Protein: 17 g Carbohydrate: 28 g Fat: 6 g Fibre: 4 g Calcium: 56 mg Iron: 2 mg Sodium: 186 mg