Fast fish and fresh herb veggie packets

 

This delicious meal cooks up in no time at all.

This recipe has been adapted to include Health Canada’s food safety guidance.

by Emily Richards PH Ec.
287 cal Serves 4
Prep time 0h 15m
Cook time 0h 10m
Total time 0h 25m
Grilled salmon served on a bed of vegetables on a white plate.

Ingredients

Directions

  1. Step 1

    Wash hands with soap and warm water for at least 20 seconds. Clean and dry all food preparation surfaces.

  2. Step 2

    Gently rinse asparagus, red bell peppers, yellow zucchini, fresh basil, fresh parsley (or chives), garlic cloves, baby bok choy and fresh thyme under cool running before preparing the ingredients.

  3. Step 3

    Cut asparagus stalks in half crosswise and place in large bowl. Add red pepper, zucchini, basil, parsley and garlic. Toss together to combine.

  4. Step 4

    Lay out 4 large pieces of foil and divide bok choy among them. Top with asparagus mixture; set aside.

  5. Step 5

    In small bowl, whisk together mustard, oil, thyme and pepper. Add salmon and turn to coat evenly. Place one piece of salmon on top of the bok choy-asparagus mixture. Fold foil to seal or place another piece of foil on top to seal and form packets.

  6. Step 6

    Place packets on greased grill over medium heat and cook for about 10 minutes. Alternatively, place packets on large baking sheet and bake in preheated 425°F (220°C) oven for about 15 minutes. Use a digital food thermometer to check that salmon has reached an internal temperature of 158°F (70°C).

Tips

  • Little chefs will get a kick out of using their hands to snap the ends off the asparagus. To get rid of the woody ends, bend each stalk near the bottom end and it will break off at the right spot.

  • Switch up your fish. Look for firm fleshed fish such as halibut, tilapia, trout or snapper to substitute for the salmon.

Nutritional information

Per serving (1 of 4)

Calories
287
Protein
27 g
Sodium
204 mg
Potassium
1153 mg
Total fat
16 g
Saturated fat
3 g
Cholesterol
64 mg
Carbohydrates
11 g
Fibre
5 g
Sugars
4 g
Added sugars
0 g

Recipe developed by Emily Richards, PH Ec. © Heart and Stroke Foundation 2014.

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