Baked Salmon with Tomatoes, Spinach & Mushrooms

INGREDIENTS :

4 salmon fillets (1 lb.)

2 cups chopped fresh spinach leaves

1 cup sliced fresh mushrooms

1 tomato, chopped

1/3 cup KRAFT Sun-Dried Tomato Dressing

COOKING DIRECTIONS :

HEAT oven to 375°F. Place fish fillets, skin-sides down, in 13x9-inch baking dish sprayed with cooking spray.

COMBINE remaining ingredients; spoon over fish.

BAKE 20 to 25 min. or until fish flakes easily with fork.

MORE :

Substitute

Prepare using red snapper or orange roughy fillets.

Serving Suggestion

Serve with hot cooked rice to round out the meal.

NUTRITION INFO :

Calories

190

Total fat

7 g

Saturated fat

1 g

Cholesterol

60 mg

Sodium

320 mg

Carbohydrate

5 g

Dietary fiber

1 g

Sugars

3 g

Protein

24 g

Vitamin A

25 %DV

Vitamin C

10 %DV

Calcium

4 %DV

Iron

10 %DV

Healthy Living Information

Good source of vitamin A or C

Diet Exchange

1 Vegetable + 3 Meat (L) + 1/2 Fat

Nutrition Bonus

The spinach in this flavorful salmon dish provides a good source of vitamin A. Carb Choices: 0

Cheesy Rice 'n Tomatoes

INGREDIENTS :

1 Tbsp. KRAFT Zesty Italian Dressing

2 Tbsp. chopped onions

1 cup instant white rice, uncooked

1-1/4 cups fat-free reduced-sodium chicken broth

1 plum tomato, chopped

1 oz. (1/8 of 8-oz. pkg.) PHILADELPHIA Cream Cheese

2 Tbsp. KRAFT Shredded Parmesan Cheese

1 Tbsp. chopped fresh parsley

COOKING DIRECTIONS :

HEAT dressing in small saucepan on medium heat. Add onions; cook and stir 3 min. or until tender.

STIR in rice, broth and tomatoes. Bring to boil. Reduce heat to low; simmer 3 min.

ADD cheeses and parsley; stir until blended. Remove from heat. Let stand, covered, 5 min. before serving.

MORE :

Substitute

Substitute 1/2 cup frozen peas for the tomato.

NUTRITION INFO :

Calories

290

Total fat

9 g

Saturated fat

4.5 g

Cholesterol

20 mg

Sodium

650 mg

Carbohydrate

39 g

Dietary fiber

1 g

Sugars

2 g

Protein

12 g

Vitamin A

15 %DV

Vitamin C

6 %DV

Calcium

10 %DV

Iron

15 %DV

Roasted Cod, Tomatoes, Orange and Onions

INGREDIENTS :

1 pound ripe but firm small round or plum tomatoes, cut into 1/2-inch-thick wedges

2 medium yellow onions, cut into 1/4-inch-thick wedges

1 tablespoon finely slivered orange zest (see Tip)

1 tablespoon extra-virgin olive oil

1 tablespoon chopped fresh thyme leaves, plus sprigs for garnish

1/2 teaspoon kosher salt, divided

Freshly ground pepper to taste

1 pound boneless, skinless cod or other thick-cut, firm-fleshed fish, cut into 4 equal portions

COOKING DIRECTIONS :

1. Preheat oven to 400 degrees F.
2. Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish. Sprinkle with 1/4 teaspoon salt and pepper; stir to combine.
3. Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes. Remove from the oven. Increase oven temperature to 450 degrees F.
4. Push the vegetables aside, add fish and season with the remaining 1/4 teaspoon salt and pepper; spoon the vegetables over the fish.
5. Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes. To serve, divide the fish and vegetables among 4 plates and garnish with thyme sprigs.

Yield: 4 servings

MORE :

Assertive Pacific cod has enough flavor to stand up to the citrus-tinged tomatoes and onions. Serve with barley or brown rice to soak up all the delicious juices.

Notes:

Kitchen Tip

Using a vegetable peeler, remove 3 or 4 pieces of zest from a large orange. Stack the pieces on top of each other and slice into 1/8-inch-wide strips.

NUTRITION INFO :

Per Serving

• Calories: 172 kcal
• Carbohydrates: 10 g
• Dietary Fiber: 2 g
• Fat: 4 g
• Protein: 22 g
• Sugars: 6 g

Baked Salmon with Tomatoes, Spinach & Mushrooms

INGREDIENTS :

4 salmon fillets (1 lb.)

2 cups chopped fresh spinach leaves

1 cup sliced fresh mushrooms

1 tomato, chopped

1/3 cup KRAFT Sun-Dried Tomato Dressing

COOKING DIRECTIONS :

EAT oven to 375°F. Place fish fillets, skin-sides down, in 13x9-inch baking dish sprayed with cooking spray.

COMBINE remaining ingredients; spoon over fish.

BAKE 20 to 25 min. or until fish flakes easily with fork.

MORE :

Substitute

Prepare using red snapper or orange roughy fillets.

Serving Suggestion

Serve with hot cooked rice to round out the meal.

NUTRITION INFO :

Calories

190

Total fat

7 g

Saturated fat

1 g

Cholesterol

60 mg

Sodium

320 mg

Carbohydrate

5 g

Dietary fiber

1 g

Sugars

3 g

Protein

24 g

Vitamin A

25 %DV

Vitamin C

10 %DV

Calcium

4 %DV

Iron

10 %DV

Healthy Living Information

Good source of vitamin A or C

Diet Exchange

1 Vegetable + 3 Meat (L) + 1/2 Fat

Nutrition Bonus

The spinach in this flavorful salmon dish provides a good source of vitamin A. Carb Choices: 0