Salmon with Crab and Vegetables in a Foil Packet

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
79%
Salmon with Crab and Vegetables in a Foil Packet
45 min.
8
418kcal

Suggestions


Imagine the aroma of a delightful salmon fillet, perfectly infused with the sweet, delicate flavors of crab and vibrant vegetables, all wrapped up in a cozy foil packet. This Salmon with Crab and Vegetables recipe isn't just a feast for the senses; it's a wholesome option that's gluten-free, dairy-free, and packed with nutrients. Eating healthy has never been so flavorful!

In just 45 minutes, you can prepare this engaging dish that serves eight people, making it perfect for family gatherings or casual dinner parties. The combination of succulent salmon and savory crab, highlighted by the freshness of cilantro, thyme, and oregano, creates a deliciously complex profile that pleases the palate. And don’t forget the colorful medley of yellow squash and red bell pepper that add not just nutrition but also a burst of color to your table.

Whether you’re looking for a healthy lunch, a satisfying main dish for dinner, or a unique option for a special occasion, this recipe hits all the right notes. With a calorie count of just 418 per serving and a health score of 79, you can indulge without compromising your wellness goals. So roll up your sleeves and get ready for a cooking adventure that concludes with a mouthwatering meal everyone will love!

Ingredients

  • piece banana leaves frozen (12 by 18 in.) (optional; see notes)
  • ounces crabmeat shelled cooked
  • tablespoons dijon mustard 
  • tablespoons wine dry white
  • tablespoons cilantro leaves fresh chopped
  • teaspoons thyme sprigs dried fresh minced
  • 0.3 cup mayonnaise 
  • tablespoon olive oil 
  • teaspoons oregano dried fresh minced
  • servings bell pepper 
  • oz bell pepper red
  • 2.5 lb salmon fillet whole
  • 0.3 teaspoon salt 
  •  baby squash yellow (8 oz. total)

Equipment

  • bowl
  • oven
  • baking pan
  • kitchen thermometer
  • aluminum foil
  • spatula

Directions

  1. Center an 18- by 28-inch piece of foil (or overlap two 12-inch-wide pieces) in a 14- by 17-inch baking pan. Rinse banana leaf and pat dry; center lengthwise on foil. Rinse fish and pat dry; rub your fingers over the flesh to find any bones, pull out with tweezers, and discard. Center fillet lengthwise, skin down, on leaf.
  2. Mix the cilantro, thyme, and oregano. In a bowl, mix half the herb mixture with crab, mayonnaise, and mustard.
  3. Spread evenly over salmon. Rinse and dry bowl.
  4. Rinse squash and bell pepper. Trim and discard stems from squash; stem and seed pepper.
  5. Cut vegetables into matchstick-size strips (about 3 in. long). Put vegetables, wine, olive oil, 1/4 teaspoon salt, and rest of herbs in bowl and mix to coat.
  6. Spread vegetable mixture over crab layer. Bring long sides of foil together over fish, wrapping banana leaf partially around fish, then fold in ends to seal.
  7. Bake in a 450 regular or convection oven until fish reaches 140 in center of thickest part (insert thermometer through foil and vegetable and crab layers to test), 20 to 25 minutes.
  8. Transfer packet to a platter and unwrap to serve; or, if desired, with two wide spatulas, carefully transfer leaf and fish from foil to platter.
  9. Add salt and pepper to taste.
  10. Cut fish into portions; slip a spatula between skin and fillet and lift off portions, leaving skin behind.

Nutrition Facts

Calories418kcal
Protein33.21%
Fat39.39%
Carbs27.4%

Properties

Glycemic Index
30.38
Glycemic Load
1.38
Inflammation Score
-10
Nutrition Score
44.266086790549%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Hesperetin
0.02mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.86mg
Kaempferol
0.02mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:417.75kcal
20.89%
Fat:18.53g
28.51%
Saturated Fat:2.89g
18.04%
Carbohydrates:28.99g
9.66%
Net Carbohydrates:22.63g
8.23%
Sugar:8.63g
9.59%
Cholesterol:102.51mg
34.17%
Sodium:367.43mg
15.98%
Alcohol:0.58g
100%
Alcohol %:0.15%
100%
Protein:35.15g
70.3%
Vitamin A:23259.7IU
465.19%
Vitamin C:172.59mg
209.2%
Selenium:63.42µg
90.6%
Vitamin B6:1.79mg
89.7%
Vitamin B12:5.23µg
87.11%
Vitamin B3:15.04mg
75.22%
Potassium:1648.29mg
47.09%
Phosphorus:430.23mg
43.02%
Vitamin B2:0.69mg
40.8%
Vitamin B1:0.58mg
38.52%
Vitamin B5:3.68mg
36.84%
Folate:146.5µg
36.63%
Vitamin E:5.38mg
35.88%
Copper:0.69mg
34.55%
Magnesium:129.5mg
32.37%
Manganese:0.59mg
29.48%
Vitamin K:27.08µg
25.8%
Fiber:6.36g
25.43%
Iron:3.37mg
18.74%
Zinc:2.32mg
15.49%
Calcium:147.35mg
14.73%
Source:My Recipes