Bluefish In Parchment
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | Entreé, Fish | 4 | Servings | |
INGREDIENTS
| 1 | T | + 1 tsp Margarine, tub |
| . style, reduced calorie | ||
| 1/2 | c | Scallions, chopped |
| 1 | c | Mushrooms, thinly sliced |
| 1 | c | Red bell pepper, thinly |
| . sliced | ||
| 1/4 | t | Dried savory |
| 1/4 | t | Dried marjoram |
| 4 | Parchment paper, 12" squares | |
| . or aluminum foil | ||
| 1 1/2 | c | Barley, cooked |
| 1 1/2 | c | Snow peas |
| 1/2 | c | Wild rice, cooked |
| 4 | Bluefish or salmon fillets | |
| . 3 to 4 oz each | ||
| 1/4 | t | Salt |
INSTRUCTIONS
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. Preheat oven to 400øF. 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. 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. To serve, place packets on dinner plates; slit open carefully and fold top parchment back. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 317
Calories From Fat: 10
Total Fat: 1.2g
Cholesterol: 0mg
Sodium: 158.3mg
Potassium: 465.1mg
Carbohydrates: 68.6g
Fiber: 14.1g
Sugar: 4g
Protein: 10.5g