Search
by Ingredient

Bluefish in Parchment

StarStarStarHalf starEmpty star

Submitted by fox7

YIELD

4 servings

PREP

20 min

COOK

20 min

READY

40 min

Ingredients

1 15
TABLESPOON ML MARGARINE
plus 1 tsp
½ 118
1 237
CUP ML MUSHROOMS
thinly sliced
1 237
CUP ML SWEET RED BELL PEPPERS
thinly sliced
¼ 1.3
TEASPOON ML SAVORY
dried
¼ 1.3
TEASPOON ML MARJORAM
dried *
4 4
SQUARES SQUARES PARCHMENT PAPER
or aluminum foil *
1 ½ 355
CUPS ML PEARL BARLEY
cooked
1 ½ 355
CUPS ML SNOW PEA PODS
½ 118
CUP ML WILD RICE
cooked
4 4
EACH EACH BLUEFISH
or salmon, fillets *
¼ 1.3
TEASPOON ML SALT

Directions

  1. In medium nonstick skillet, melt margarine. Add scallions; cook, stirring frequently, 2 minutes. Add mushrooms, pepper, savory and marjoram; stir-fry 4 minutes, until just tender, set aside.

  2. Preheat oven to 400?F. Cut each parchment square into a large heart shape and place on work surface. In medium bowl, combine snow peas, barley and rice. Divide barley mixture equally over one half of each heart; place bluefish on top of barley. Divide vegetables equally over bluefish; sprinkle with salt.

  3. Fold parchment loosely to enclose filling. Starting at one end turn edges together in overlapping folds to make a tight seal. Place packets on baking sheet. Bake 12 minutes, until puffed.

  4. To serve, place packets on dinner plates; slit open carefully and fold top parchment back.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 189g (6.7 oz)
Amount per Serving
Calories 338 11% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 198mg 8%
Total Carbohydrate 23g 23%
Dietary Fiber 14g 56%
Sugars g
Protein 21g
Vitamin A 28% Vitamin C 90%
Calcium 5% Iron 18%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Email this recipe