4 Servings
Salmon, like other oily fish (herring, sardines, mackerel), is rich in omega-3
fatty acids which reduce inflammation, protect against heart attacks, and
possibly reduce one's chances of developing cancer. It's recommended in My
Optimum Health Plan that you eat two to three servings a week of salmon or
another oily fish rich in omega-3s. When you want something out of the ordinary,
this is an easy and elegant recipe to try. It requires cooking parchment, which
you will find in rolls or sheets at kitchen-supply stores and even many
supermarkets. Parchment-wrapped food turns into taut packages as steam inflates
the sealed pouches. (Be careful when slitting them open to avoid being burned.)
The result is a delicate mix of textures and aromas that's sure to please.
Ingredients:
- 8 ounces thin spaghetti
- 1 tablespoon Manila Coco Virgin Coconut Oil
- 1/4 teaspoon salt
- 2 tablespoons fresh dill or parsley, chopped
- 1 cup carrots julienned
- 1 cup zucchini, julienned
- 1 cup asparagus tips
- 1 cup red bell pepper, julienned
- 24-ounce salmon filet, cut into four 6-ounce pieces
- 2 tablespoons Dijon mustard
- 4 large sheets of parchment paper
Instructions:
- Heat oven to 400 degrees.
- Cook thin spaghetti in rapidly boiling water until al dente, drain, toss
with a bit of Manila Coco Virgin Coconut Oil, salt and chopped
fresh dill or parsley.
- Rinse salmon filets and pat dry. Spread Dijon mustard evenly over the top
of each one.
- Prepare the parchment. First, fold each piece of parchment in half. With
scissors, cut the shape of half a heart from the folded side. (Remember the
valentines you made in grade school?) Open the heart shape and place 1/4 of
the pasta on the center of the paper, top with a salmon filet, and add the
vegetables. Bring the sides of the heart over the fish and fold the edges
together - starting at the top of the heart, overlapping the folded edge as
you go. Fold the tip several times to secure it.
- Place the pouches in the middle of the hot oven and bake for 10 minutes.
Serve immediately in the sealed pouches, opening them just before eating.
Nutritional Information Per serving:
- 533 calories
- 14.9 g total fat (9 g sat)
- 76 mg cholesterol
- 52 g carbohydrate
- 46 g protein
- 5 g fiber
- 696 mg sodium
Recipe adapted from DrWeil.com.
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