This simple parchment supper uses just six ingredients, three of which – soy sauce, orange zest and ginger – are all about bold flavor with few calories.
Photo: Joanne Tsakos
By Candice Kumai
Zest 1 orange
1/4 cup freshly squeezed orange juice
1/4 cup ow-sodium soy sauce
2 tsp grated ginger
4 6-oz boneless, skinless salmon fillets
16 asparagus spears, trimmed
Preheat oven to 400°F. In a small bowl, whisk together orange zest, juice, soy sauce and ginger; set aside.
Cut 4 large pieces of parchment paper and place 1 salmon fillet onto each piece. Divide asparagus spears evenly among pieces of parchment, topping fillets.
Pour orange-soy marinade over each fillet and, working with 1 piece of parchment at a time, wrap fillets in parchment paper.
Bring top and bottom edges of parchment together. Pinch both parchment edges together at top and fold down in 1/2-inch sections, towards fillet. Fold each side of parchment in towards fillet in 1/2-inch sections.
Place parchment packets onto a baking sheet and bake for 15 minutes, or until salmon is solid and firm and asparagus is cooked through but al dente.
Nutrients per serving (6-oz orange salmon): Calories: 272, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 4 g, Omega-3s: 295 g, Omega-6s: 780 mg, Carbs: 6 g, Fiber: 2 g, Sugars: 3 g, Protein: 36 g, Sodium: 466 mg, Cholesterol: 94 mg