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Bluefish in Parchment

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Recipe

 

Yield

4 servings

Prep

20 min

Cook

20 min

Ready

40 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 tablespoon margarine
plus 1 tsp
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½ cup scallions, spring or green onions
chopped
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1 cup mushrooms
thinly sliced
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1 cup sweet red bell peppers
thinly sliced
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¼ teaspoon savory
dried
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¼ teaspoon marjoram
dried
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4 squares parchment paper
or aluminum foil
*
1 ½ cups pearl barley
cooked
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1 ½ cups snow pea pods
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½ cup wild rice
cooked
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4 each bluefish
or salmon, fillets
*
¼ teaspoon salt
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Ingredients

Amount Measure Ingredient Features
15 ml margarine
plus 1 tsp
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118 ml scallions, spring or green onions
chopped
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237 ml mushrooms
thinly sliced
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237 ml sweet red bell peppers
thinly sliced
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1.3 ml savory
dried
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1.3 ml marjoram
dried
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4 squares parchment paper
or aluminum foil
*
355 ml pearl barley
cooked
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355 ml snow pea pods
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118 ml wild rice
cooked
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4 each bluefish
or salmon, fillets
*
1.3 ml salt
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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

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Nutrition Facts

Serving Size 189g (6.7 oz)
Amount per Serving
Calories 33811% 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?
 

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