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Salmon in Parchment with Mangoes

Servings = 2 | Serving size =4 ounces fish with vegetables

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe does not make very good leftovers.

1/2 cup	water
1/4 tsp	salt
1/2 cup	brown rice
2	sheets parchment paper (15 inches x 24 inches)
2	4-ounce salmon filets
1/8 tsp	salt
1 small	carrot
1/4 small	red bell pepper
1/2 small	mango
2/3 cup	mango juice
2 tsp	fresh marjoram (or 1 tsp. dried)
4 tsp	light spread (like Promise Buttery Spread Light or Smart Balance Light)

In a medium sauce pan, heat the water and salt. When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 25 - 30 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered.

Preheat the oven to 400°F.

Fold the parchment so that it is almost a square (15 inches x 12 inches). Starting at one end of the open edge cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.

Rinse the salmon filets in cold water and pat dry. Put 1/2 cup of the cooked rice centered on each parchment paper. Place one salmon filet on top of each mound of rice. Center the filets and rice on one side of the cut heart so that the other side will fold over the top of the filets easily.

Sprinkle the 1/4 teaspoon salt evenly over the salmon filets.

Scatter the carrots, red peppers and mango over the fish evenly.

Sprinkle 3 tablespoons of mango juice over each the salmon. Dot the top of each filet with 2 teaspoons of margarine.

Close the parchment paper by rolling the edge inward starting at the point of the heart and working around to the base of the heart. The parchment pouch with the fish inside will be in the shape of a large half circle.

Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375°F and cook for 12 minutes.

Remove each pouch to a plate and let stand 60 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful).

Nutrition Facts

Serving size: 4 ounces fish with vegetables | Servings 2

Calories 484 | Calories from Fat 133

Amount Per Serving (% Daily Value)

Total Fat 15g (13%) | Saturated Fat 3g (15%)

Monounsaturated Fat 7g | Trans Fat 0g

Cholesterol 70 mg (23 %) | Sodium 582 mg (24 %)

Total Carbohydrates 59g (20%) | Sugars 20g

Dietary Fiber 4g (17%) | Protein 29g

Vitamin A 143% | Vitamin C 132 % | Calcium 5% | Iron 11%

Vitamin K 13 mcg  | Potassium  803 mg | Magnesium  108 mg