This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
Servings = 2 | Serving size =4 ounces fish with vegetables
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe does not make very good leftovers.
|1/2 cup||brown rice|
|2||sheets parchment paper (15 inches x 24 inches)|
|2||4 ounce salmon filets|
|1 small||carrot (diced)|
|1/4 small||red bell pepper (julienned)|
|1/2 small||mango (diced)|
|2/3 cup||mango juice|
|2 tsp||fresh marjoram (or 1 tsp. dried)|
|4 tsp||unsalted butter|
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).
Serving size = 4 ounces fish with vegetables
Servings = 2
Amount Per Serving
|Calories 484||Calories from Fat 133|
|% Daily Value|
|Total Fat 15g||13%|
|Saturated Fat 3g||15%|
|Monounsaturated Fat 7g|
|Trans Fat 0g|
|Total Carbohydrates 59g||20%|
|Dietary Fiber 4g||17%|
|Vitamin A 143%||Vitamin C 132%|
|Calcium 5%||Iron 11%|
|Vitamin K 13 mcg||Potassium 803 mg|
|Magnesium 108 mg|