Salmon-veggie dish flavorful, low in fat

This dish, salmon-veggie bake, has much to recommend it, including being baked in portions in foil. This proven technique wraps up all the flavor and nutrition, delivering juicy servings of fish and vegetables that have not needed much added fat in preparation.

The packets will be very hot when they come out of the oven. You can carefully transfer the contents of each to a dinner plate -- or, for casual dining, leave the meal in the packet, and invite diners to grab a fork and dig in.

Salmon-Veggie Bake

(Preparation 30 minutes, cooking time 30 minutes)

1 pound fresh or frozen skinless salmon, orange roughy, cod, flounder or sea bass fillets, about 3/4-inch thick

2 cups thinly sliced carrots (4)

2 cups sliced fresh mushrooms

1/2 cup sliced green onions (4)

2 teaspoons finely shredded orange peel

2 teaspoons snipped fresh oregano, or 1/2 teaspoon dried oregano, crushed

4 cloves garlic, halved

1/4 teaspoon salt

1/4 teaspoon black pepper

4 teaspoons olive oil

Salt and black pepper

2 medium oranges, thinly sliced

4 sprigs fresh oregano (optional garnish)

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving pieces, if necessary. Set aside. In a small saucepan cook carrots, covered, in a small amount of boiling water for 2 minutes. Drain and set aside.

Tear off four 24-inch pieces of 18-inch-wide heavy foil. Fold each in half to make four 18-by-12-inch pieces.

Preheat oven to 350 degrees.

In a large bowl combine carrots, mushrooms, green onions, orange peel, oregano, garlic, the 1/4 teaspoon salt, and the 1/4 teaspoon pepper; toss gently to combine.

Divide vegetables among the 4 pieces of foil, placing vegetables in center of each piece. Place 1 piece of salmon on top of each portion of vegetables. Drizzle 1 teaspoon of the oil over each piece of salmon. Sprinkle each lightly with additional salt and pepper, top with orange slices and, if desired, a sprig of oregano. Bring together 2 opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose the food, allowing space for steam to build. Place the foil packets in a single layer on a baking pan.

Bake in a 350 F oven about 30 minutes, or until carrots are tender and fish flakes easily when tested with a fork. Open slowly to allow steam to escape. Transfer the packets to individual plates.

Makes 4 servings.

Nutrition information per serving: 252 cal., 10 g total fat (1 g saturated fat), 59 mg chol., 393 mg sodium, 18 g carbo., 4 g fiber, 26 g pro.