Salmon Baked in Foil

Hey everyone! I have a great heart healthy recipe to share today. We all know that oily fishes (mackerel, salmon, anchovies, trout, tuna, herring) are good for the tickers, providing healthy Omega-3 fatty acids, that keep bad cholesterol levels low and good cholesterol levels high. Sometimes, these fattier, oilier fishes can have a stronger flavor that some people don't prefer. However, these fishes provide much higher levels of EPA and DHA Omega-3's than lighter, flakier fishes like grouper, flounder, tilapia, or snapper. So, instead of passing on the oily fishes at the market, pick one up and spice it up! Try it blackened. Try it marinated and grilled. Or, give this easy recipe a try! This one is "company good"- meaning I am not ashamed to serve it to guests. Some things I cook I would be mortified if ANYONE knocked on the door! LOL!


Salmon in Foil


1 Large Wild-Caught Salmon Fillet (wild-caught has more Omega-3's than farmed)
1 14 oz. can diced tomatoes (you can use fresh tomatoes- I just don't like the texture of them in this recipe)
1 Small Yellow Onion
3 Tbsp. Capers
2 Cloves Chopped Garlic
1 Tbps. Dried Basil
1 Lemon
1/4 Cup EVOO (Extra-Virgin Olive Oil)
Fresh ground Black Pepper
Canola Oil Cooking Spray


Pre-heat the oven to 400 degrees. Finely chop the onion and garlic and add to a mixing bowl. Add the capers. Drain the tomatoes and add, or add the diced fresh tomatoes. Add the basil and black pepper. Cut the lemon in half and juice half of the lemon in the tomato mixture. Add the EVOO and mix well. Slice the other half of the lemon into 6 thin slices and reserve. Cut the salmon fillet into 6 serving portions. Tear 6 pieces of aluminum foil for your salmon, approximately 12 x 12 square. One at a time, spray the aluminum foil square with the canola cooking oil. Place one salmon fillet in the center and top with about 3 Tbsp. of the tomato mixture. Place one lemon slice on top. Bring the sides of the foil together over the salmon and fold down. Then, fold up each end to create a packet. After all 6 packets are folded up, place them on a baking sheet and bake for 25 minutes.


This cooks up with that yummy, chunky tomato mixture that reminds me of almost a bruschetta. Instead of pasta, I serve it with quinoa cooked in low-sodium chicken broth and EVOO. A chopped Italian salad would perfectly complete this dinner. Enjoy!