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Fast Fish and Fresh Herb Veggie Packets

Makes 4 servings

Preparation Time: 15 min
Cooking Time: 10 min

Ingredients

1  bunch of fresh asparagus, trimmed 1 
2  red bell pepper, sliced 2 
2  small yellow zucchini (summer squash), sliced 2 
1/4 cup chopped fresh basil 60 mL
2 tbsp chopped fresh parsley or chives 30 mL
2  cloves garlic, minced 2 
4  baby bok choy, cut in half lengthwise 4 
1 tbsp Dijon mustard 15 mL
2 tsp canola oil 10 mL
1 tbsp chopped fresh thyme leaves 15 mL
1 /4 tsp fresh ground pepper 1 mL
4 oz each 4 salmon fillets, skinned 125 g each
This delicious meal cooks up in no time at all. Beat the clock. Make the packets the night before or in the morning before going to work. That way, they’re ready to place on the grill when you come home. Dinner will be done in before the kids can ask “what’s for dinner?” 

Instructions

Step 1
Cut asparagus stalks in half crosswise and place in large bowl. Add red pepper, zucchini, basil, parsley and garlic. Toss together to combine.

Step 2
Lay out 4 large pieces of foil and divide bok choy among them. Top with asparagus mixture; set aside.

Step 3
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.

Step 4
Place packets on greased grill over medium heat and cook for about 10 minutes.

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. 
 
Try this oven variation: 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).

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 287
24%
Fat / Lipides 16 g
Saturated / saturés 3 g
+ Trans / trans
Cholesterol / Cholestérol 64 mg
9%
Sodium / Sodium 204 mg
4%
Carbohydrates / Glucides 11 g
19%
Fiber / Fibres 5 g
Sugars / Sucres 4 g
Protein Protéines 27 g
Vitamin A / Vitamine A
231%
Vitamin C / Vitamine C
14%
Calcium / Calcium
20%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014. Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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