Meal Prep: Salmon and Veggie Foil Packets

Need a quick, delicious and nutritious meal?  Try this yummy entree created just for California Family Fitness by local food blogger Jessica Randhawa of  The Forked Spoon.  A Cal Fit member herself, Jessica understands the challenges that a busy lifestyle poses to making healthy food choices.  This particular meal can be make from start to finish in under 30 minutes!  

And to get the recipe (and variations) for Salmon and Veggie Foil Packets, a nutritionally dense dinner, scroll down.

Salmon and Veggie Foil Packs with Honey Dijon Sauce

(Ready in under 30 minutes)

 Prep time - 10 minutes

Cook time - 15-20 minutes

Total time - 25-30 minutes

Servings - 4 SalmonPacketForkPOST

Download a printable PDF of this recipe

Ingredients

2 lemons, thinly sliced

2 zucchini, sliced

1 yellow squash, sliced

1 red bell pepper, seeded and diced

10 ounces, cherry tomatoes, halved

4 salmon fillets, approximately 6-8 ounces each

Salt + Pepper, to taste

Fresh parsley, chopped

 

For the Honey Dijon Sauce-

4 cloves garlic, minced

½ cup honey

¼ cup whole grain mustard

2 tablespoons fresh lemon juice

Salt and Pepper, to taste

Instructions

For the Honey Dijon Sauce-

  1. In a small bowl whisk together the garlic, honey, whole grain mustard, fresh lemon juice, and salt and pepper.
  2. Divide the sauce in half and transfer to two separate bowls. Set each aside.

 

For the Salmon and Veggie Foil Packets-

  1. Preheat oven to 375 degrees F or heat grill to medium heat.
  2. Prepare the Honey Dijon Sauce (instructions above).
  3. Cut 4 sheets of heavy-duty foil, approximately 12 x 18 inches each.
  4. Place 3 lemon slices in a line directly in the middle of each sheet of foil and place one salmon fillet directly on top of the lemons.
  5. Divide the vegetables into four equal portions. Arrange the vegetables on on both sides of the salmon fillets. Sprinkle with salt and pepper, to season.
  6. Using sauce from the same bowl each time, top each salmon fillet with approximately 1 tablespoon of Honey Dijon Sauce (this is to prevent cross-contamination). Spread the sauce over the top of the salmon, spreading it evenly over the top. Drizzle with olive oil.
  7. Fold the foil over the salmon and vegetables to close off the pack. Fold in the sides.
  8. To cook in the oven: Transfer foil packets to a large baking sheet and bake for approximately 15 minutes, or until nearly cooked (cooking time will vary depending on thickness). Carefully remove baking sheet from the oven, peel back the top of the foil so that the salmon is exposed, and set oven to Broil. Return salmon packets to the oven and broil for 2-3 minutes, or until salmon registers 145 degrees F with a digital meat thermometer, take extra care not to over-cook as they will burn.
  9. To cook on the grill. Very carefully transfer each foil pack directly to your grill. Grill for approximately 14 minutes, or until salmon is nearly cooked (cooking time will vary depending on thickness of your fish). Carefully peel back the top of the foil so that the salmon is exposed. Continue to cook for an additional 3-4 minutes, or until salmon registers 145 degrees F with a digital meat thermometer.
  10. Remove salmon packets from the oven or grill and serve garnished with fresh chopped parsley and additional honey dijon sauce, if desired.

NOTES:

  • This recipe is delicious with just about any sauce including teriyaki, garlic butter, or even just a little olive oil with salt and pepper.SalmonPacketCloseSQUARE

Jessica_Bio_Pic_2Jessica is a California native with a passion for healthy food, social media, running, photography and travel. Jessica received her Bachelor’s degree in Molecular Biology from UC Santa Cruz and now writes, creates and manages the food blog,The Forked Spoon. After surviving a stroke at just 28 years old, Jessica lives each day to the the fullest with her husband and son in Sacramento, California.