Foil-wrapped fish is quick and easy

Associated Press

With the end of the holidays, many of us will be returning to less-indulgent eating habits, piling on the fruits and vegetables, eating fish instead of red meat. And we'll be back to our usual rush and in need of easy recipes to prepare after work.

This salmon-vegetable bake has much to recommend it. The easy technique involves wrapping the ingredients in foil pouches, then popping them in the oven while you do a few things around the house. This 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 recipe is among the 1,200 featured in the latest edition of a classic cookbook, the 12th edition of "Better Homes and Gardens New Cook Book" (Meredith Books, 2002, hardcover $29.95, softcover $16.95). Nutrition information is included with every recipe in the book, which has inside ring binding, and is illustrated with color photos.

The salmon recipe headnotes warn that 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. Just be sure not to lean too close as you're venting the steam — you could get burned.

If you object to baking food in foil (some people detect a metallic taste), wrap the salmon mixture in parchment first, and then foil.

Salmon-Veggie Bake

• 1 pound salmon or other fish fillet, about fl-inch thick
• 2 cups thinly sliced carrots (4 carrots)
• 2 cups sliced fresh mushrooms
• 1/2 cup sliced green onions (4 onion stalks)
• 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 two 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-degree 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.