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Dinner's a wrap with salmon/vegetable packets

By Miami Herald

MIAMI -- Fresh salmon topped with vegetables and dill is cooked in a parcel to make a light summer supper. Steamed in its own juices, the fish is succulent and the vegetables are cooked just right.

Once the packets are prepared, the cooking time is only eight to 10 minutes in a hot oven. The secret is to make sure your oven is at temperature when adding the fish.

Serve the parcels directly at the table so you can get the first delicious whiff as they are opened.

For a quick side dish, toss 1 1/2 cups cooked brown rice (from a microwaveable package) with 1/4 cup snipped parsley, 2 teaspoons olive oil and salt and freshly ground pepper to taste.

Helpful hints:

  • Flaky whitefish such as mahi-mahi, grouper, sole or snapper may be used instead of salmon.
  • A quick way to chop dill and parsley is to wash and dry the herbs, and snip the leaves with a scissors right off the stem.
  • Dilled Salmon Parcels

    Makes 2 servings.

         2     circles of aluminum foil or parchment paper about 12 inches in diameter

         Olive oil spray

         2    6-ounce salmon fillets

         1    cup frozen diced onion

         1    cup frozen diced green bell pepper

         3     ounces portobello mushrooms, thinly sliced (about 1 cup)

         2     tablespoons snipped fresh dill or 2 teaspoons dried dill

         1/4  cup dry white wine

         Salt and freshly ground pepper

    HEAT oven to 450°. Spray center of each foil circle with olive oil. Place a salmon fillet on one-half of each circle. Spoon the onion, green peppers and mushrooms on top. Sprinkle a tablespoon of fresh dill over the vegetables. Spoon 2 tablespoons wine into each parcel. Add salt and pepper to taste.

    CLOSE the parcels, folding the empty half over the half that contains the fish and sealing the edges. If using foil, bend the edges over and press together. If using parchment paper, fold the edges together and fold them around the semicircle, overlapping the previous fold as you go.

    PLACE on a baking tray and bake for 8 to 10 minutes. The fish is done when it is no longer translucent.

    PLACE each parcel on an individual plate and open it at the table.

    Nutrition information: Per serving: 365 calories (37 percent from fat), 14.9 grams fat (2.9 grams saturated, 7.0 grams monounsaturated), 78 milligrams cholesterol, 39.4 grams protein, 12.9 grams carbohydrates, 3.0 grams fiber, 87 milligrams sodium.


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