Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"If I were a jolly archbishop, On Fridays I'd eat all the fish up -- Salmon and flounders and smelts; On other days everything else."
-Ambrose Bierce, Cynic

The refrigerator light goes on...

Cooking in parchment paper is the perfect technique for a GERD friendly fish recipe. It lets you control exactly how much fat to use for your fish. Easy clean up is a great bonus.

Matchstick

The term matchstick refers to a technique of cutting vegetables like carrots or zucchini into matchstick shapes. Begin by slicing the vegetable into 1 to 2 inch lengths. Cut each length into 1/8 inch slices. Stack those slices and cut into 1/8 inch matchstick size strips.

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Salmon in Parchment with Mangoes



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 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 (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 400F.

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 375F 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

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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  
Cholesterol 70mg 23%
Sodium 582mg 24%
Total Carbohydrates 59g 20%
    Dietary Fiber 4g 17%
    Sugars 20g  
Protein 29g  
Vitamin A 143% Vitamin C 132%
Calcium 5% Iron 11%
Vitamin K 13 mcg Potassium 803 mg
Magnesium 108 mg