How to Cook a Low Cost Salmon Meal

SALMON FILET

Salmon is one of the healthiest, most delicious proteins available. It is considered an expensive ingredient, but it doesn't have to be. Shop for bargains, and look for fresh, wild salmon. Wild salmon has much more flavor than farm raised, and it has had to fight harder so it has more of the vital fatty acids that are so important for your health. Try this suggestion for a low cost, easy salmon dinner.

Things You'll Need

• (per person)
• 12 inch square heavy duty aluminum foil
• 1/3 cup uncooked rice
• 4 to 6 oz. salmon
• 1 small zucchini, sliced
• 2 or 3 fresh basil leaves
• 1 garlic clove, thinly sliced
• 4 grape or cherry tomatoes, sliced
• Pinch of salt
• Pinch of freshly cracked pepper
• 1 thin slice fresh lemon
• 1/3 cup dry white wine

Instructions

How to Cook a Low Cost Salmon Meal

1. Turn oven to 325 degrees F. Fold foil in thirds, then set it in front of you with the middle third resting on the table.

2. Pile the rice in the middle of the middle third. Fold the foil up a bit on the sides and ends to cradle the rice and create a container for the other ingredients.

3. Place the salmon on the rice, followed in order by the other ingredients.

4. Top with salt, pepper and lemon, then pour wine over all.

5. Fold and seal package tightly across the top and ends. Place foil packets on cookie sheet. Place pan in the preheated oven.

6. Cook for 35 minutes. Open packet from the top and place in shallow bowl, curling the foil back. The rice should be completely done, the salmon tender and juicy and the vegetables cooked but bright.

Tips & Warnings

• Substitute other vegetables for the zucchini and tomatoes.

• Substitute other available herbs for the basil.

• Substitute a thinly sliced potato for the rice, and use dill instead of basil.

• Use water if you don't want to use wine.

• You can also prepare this meal on a barbecue or campfire.

• Make sure the packets are tightly sealed or the salmon will dry out and the rice will not cook.

• Buy a piece of salmon and cut your own filets or steaks for the most economical deal.

Resources

• Salmon Cookbook: Delicious ways with salmon and trout, with over 150 step-by-step recipes
• Foil Cookery (Cooking without Pots and Pans)