As February and Heart Month come to a quick end, I am reminded of my Hearth Health post and the recommendation to eat fish twice a week. Fish is a great source of heart healthy omega 3 fatty acids. It is recognized by health experts that the US diet does not include enough omega 3’s. Since the body cannot produce these fatty acids, we need to get them from our food (other good sources include flaxseed, walnuts, soybeans and soybean oil).
Truthfully, I am not an expert at cooking fish but because I am determined to heed my own advice…Myplate2yours proudly presents: Lemon Dijon Salmon with Potatoes and Spinach!
This amazing meal is made in individual foil packets and cooks in 30 minutes. It is adapted from one I found on The Scrumptious Pumpkin.
Here it is:
3 small red potatoes, peeled and cut into thin slices (1/16inch or less)
1 small yellow squash, cut into thin slices (1/8 inch)
1 medium onion, diced
3 cloves garlic, minced
2 tablespoons olive oil
10-ounce package fresh baby spinach
3 lemons (or 6 tablespoons lemon juice)
6 tablespoons Dijon mustard
6 tablespoons white wine
2 to 2-1/2 pounds salmon
salt and freshly ground black pepper
Preheat oven to 425 degrees F.
Tear off 6 squares of aluminum foil, each at least 16 inches long. Place equal amounts of the potatoes, squash, onions, and garlic in the center of each piece of foil. Pull up the sides of the foil to create a ’bowl’ containing the vegetables. Place the spinach on top and to each packet add: 1 teaspoon of olive oil, the juice of ½ of a lemon (1 tablespoon) and season with salt and pepper. Cut the fish into six individual portions and place on top of the spinach. Season the salmon by spreading 1 tablespoon Dijon mustard on top of fish.
Finish each packet by adding 1 tablespoon of white wine. Match up the opposite corners of the foil and fold over to create a tightly sealed packet. Place the packets on two baking sheets. Bake for 30 minutes until fish is cooked through.
You are sure to enjoy this delicious dish and the easy clean up, as well. Here’s to a healthy heart!