 When it comes to eating right to stay lean and prevent cancer, salmon is a good choice for omega-3 fatty acids, which are essential fats that promote a healthy heart. New research also suggests that omega-3s may reduce risks of certain cancers.
Serving: 4
2 tsp. olive oil
1 medium onion, sliced (about 1/2 cup)
2 carrots, cut into 2 inch matchsticks
2 stalks celery, cut into 2 inch matchsticks
2 tsp. chopped fresh tarragon or dill (or 1/2 tsp. dried)
Salt and freshly ground black pepper, to taste
16 oz. salmon fillet, skin removed, cut in 4 pieces
Preheat oven to 400 degrees. In large nonstick skillet, heat oil over medium heat. Add vegetables. Cook, stirring often, 5 minutes or until slightly softened. Remove from heat and toss with tarragon or dill, salt and pepper.
Fold four 12-inch sheets of aluminum foil in half. Unfold and place a piece of salmon in center of each sheet, along the fold. Place 1/4 of the vegetable mixture over each piece of salmon. Fold foil over salmon and vegetables. Tightly seal. Bake 20 minutes or until salmon is cooked through. Serve immediately.
Nutrition
260 calories
15 g total fat (3 g saturated fat)
6 g carbohydrates
23 g protein
2 g dietary fiber
200 mg sodium
Reprinted with permission from the American Institute for Cancer Research.
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