Serves: 2
Salmon en Papillote is a delectable blend of flavors designed to boost heart health. Packed with omega-3 fatty acids from salmon, and olive oil this dish is a delicious way to lower blood pressure, reduce triglycerides, and combat inflammation, reducing the risk of heart disease. Following the American Heart Association's recommendation, indulge in at least 2 servings of 3 ½ oz. of fish per week. From the kitchen of the Community Nutrition Program at the CU Anschutz Health and Wellness Center.
Ingredients
|
2, 4 oz. salmon fillets 2 tsp. olive oil 2 cups cut vegetables such as asparagus, |
1 lemon, lime, or orange, cut into thin slices Fresh herbs such as rosemary or dill Salt and pepper to taste Cooking spray |
Method of Preparation
1. Preheat oven to 400°F.
2. Cut 2 large heart-shaped pieces of parchment paper and spray cooking spray on a baking sheet.
3. Fold the parchment in half down the middle and place a fillet on one side against the folded crease.
4. Drizzle each fillet with 1 teaspoon of olive oil and top with cut vegetables, citrus slices, and fresh herbs. Season with salt and pepper to taste.
5. Fold the other side of the heart-shaped paper. Fold and crimp the rounded edge first and continue folding and crimping until the whole pocket is tightly closed.
6. Place fillet pockets on the baking sheet and spray with cooking spray.
7. Place in oven for 15-20 minutes. The packages should puff up. Remove from oven and open carefully due to steam escaping.
8. Fish should flake easily with a fork and reach an internal temperature of 145°F.
Nutrition Facts Per Serving
Calories: 220 | Total Fat: 13 g | Saturated Fat: 1.8 g | Sodium: 70 mg | Total Carbohydrate: 1 g | Dietary Fiber: < 1 g | Total Sugar: < 1 g | Added Sugar: 0 g | Protein: 26 g
Adapted from The New York Times
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