Wrap it up

Seal flavor and goodness in a packet

Want an easy, innovative way to prepare a healthful meal that tastes good, too? Try packet cooking. When food is tightly wrapped and baked in parchment paper or foil, it steams and cooks in its own juices without the need for added fat.

Know the basics

Aluminum foil is an easier alternative to the traditional parchment paper, and the results are equally delicious. Tear off a 12-inch sheet of foil per packet. Coat lightly with nonstick cooking spray. Place filling on half the sheet, leaving a 1½-inch margin for sealing. Fold over the other half and crumple foil closed. Place filled packets on a baking sheet and bake. To test for doneness, unseal and, if necessary, reseal packets.

Gingered salmon

• 4 tsp. soy sauce
• 1 tsp. toasted sesame oil
• 1 tsp. minced ginger or ¼ tsp. ground ginger
• 3 miniature bok choy, quartered
• 2 carrots, cut into julienne strips
• 8 shiitake or button mushrooms, sliced
• 1½ lbs. salmon, snapper or cod, skinned and cut into four pieces

Preheat oven to 425° F. In a small bowl, combine the soy sauce, sesame oil and ginger and set aside. Evenly divide the bok choy, carrots and mushrooms and place in the centers of four coated packets. Top each with a piece of fish. Sprinkle the soy mixture over the fish. Seal the packets, place on a large baking sheet and cook for 20 minutes or until the fish is opaque.
Shopping tip: When purchasing the fish, you may buy either one whole piece of fish or four portions, but be sure that each piece is similar in thickness to ensure even cooking.

Serves 4. Per serving: 216 calories, 29 g protein, 11 g carbohydrate, 7 g fat, 62 mg cholesterol, 3 g fiber, 543 mg sodium