Registered dietitian Liz Weiss shows you an easy and healthy meal makeover that will transform bland salmon into a moist, flavorful dish.
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We have all heard the advice to eat more of seafood, two seafood meals a week. But the question is, what do you with that piece of fish when you got home from the market? Hi, I’m Liz Wise and today I am going to make Teriyaki Salmon in Foil. It is super easy, let us get started. Salmon is one of my favorite fish because it is so high in heart healthy omega3 fats. When you are at the market asks the guy behind the fish counter to cut 4 pieces for you. These are all about 5 or 6 ounces each and ask them to also skin the fish, make your life easy. We are going to make a nice sauce for this salmon. We are going to begin with quarter cup of light teriyaki sauce; we have a table spoon of brown sugar, a teaspoon of toasted sesame oil. You are going to get big Asian flavors from this oil, 1 teaspoon believe it or not is all you need it goes a long way. And now, we are also going to add some ginger. You can be a little sneaky and use one of my favorite’s shortcut ingredients and that is bottled fresh minced ginger. Right here we have got 1 teaspoon and finally we will add a teaspoon of cornstarch and this going to help to thicken our sauces as it cooks, and we’ll whisk. I love vegetables and this dish has two of my favorite veggies. All you need is 1 large carrot that you cut into match stick thin pieces as you can see here and snow pea about a quarter of the pound. Alright, now we are ready to build the dish. It is so easy all you do is take snow pea and lay them down the center of the piece of foil. This is about 12 inches in length, just about 10-12 snow peas, carrots and then of course our star ingredient salmon. And we are going to lay that right on top. And just season that with a little bit of salt and pepper. We are going to just spoon the juice over the fish just like that about the tablespoon or so. We are just going to fold this up into a pouch, you want to make 2 folds of the top and you want to fold the sides in and do it nice and tight because the fish is going to steam inside the packet. Place it on the baking sheet, I already did tray a little bit earlier. My oven is at 400 degrees and we’ll bake it for about 18 minutes. It is been 18 minutes and our fish is done. It is really versatile and it is so easy to make. Be careful sometimes a little bit of steam comes out and there you have it, and I am going to place it on a plate with some rice, have a little bit of fruit salad on this side and then we can drape those vegetables right over the fish. If you would like the copy of this recipes just check out my website at mealmakeovertv.com. And one final touch, we’ll just sprinkle with some toasted sesame seeds. You are ready for dinner! That’s salmon is so moist, the veggies are still crispy and crunchy. It is the delicious meal makeover. I am Liz Wise.