Here’s another yummy recipe from The New Way to Cook Light! I’ve found some surprisingly simple recipes on my quest for cholesterol reducing recipes. This one couldn’t be any easier. All I had on hand was Atlantic salmon, orange peppers and shallots so I popped them in the pouch along with the seasoning, stuffed them in the oven for 15 minutes and voila! Practically gourmet my friends. Because everything is trapped inside the pouch, the moisture and flavor also remains inside the food. I highly recommend this one. You can learn how to create the pouch here. Don’t be intimidated – it’s really simple.
Arctic Char and Vegetables in Parchment Hearts
Yield: 2 servings (serving size: 1 fillet, 1/2 cup vegetables, and about 1 tablespoon sauce)
1 1/2 tablespoons unsalted butter, softened
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 teaspoon chopped fresh dill
2 (6-ounce) arctic char fillets (about 1 inch thick)
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
1/4 cup julienne-cut leeks
1/4 cup julienne-cut red bell pepper
1/4 cup julienne-cut carrot
1/4 cup julienne-cut snow peas
1. Preheat oven to 450°.
2. Combine first 4 ingredients in a small bowl; stir until blended.
3. Cut 2 (15 x 24-inch) pieces of parchment paper. Fold in half crosswise. Draw a large heart half on each piece, with the fold of the paper along the center of the heart. Cut out the heart, and open. Sprinkle both sides of fillets with salt and pepper. Place one fillet near fold of each parchment heart. Top each fillet with half the vegetables and half the butter mixture. Start at the top of the heart and fold edges of parchment, sealing edges with narrow folds. Twist the end tip to secure tightly. Place packets on a baking sheet. Bake at 450° for 15 minutes. Place on plates; cut open. Serve immediately.
Sustainable Choice: If arctic char is not available from your fishmonger, substitute frozen wild Alaskan salmon.
Nutritional Information Amount per serving
Calories 301 Fat 14.6 g Satfat 6.4 g Monofat 3.8 g Polyfat 2.7 g Protein 34.8 g Carbohydrate 6 g Fiber 1.4 g Cholesterol 111 mg Iron 1.8 mg Sodium 369 mg Calcium 45 mg
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