2021 Heart Healthy Recipe Book 2 - Page 9

SALMON EN PAPILLOTE
The name of this dish may not be familiar to you . It means that the fish is cooked enclosed in a cooking parchment packet . With this method , not only are the flavors of the fish and vegetables locked inside , but serving and cleanup are a breeze .
Servings : 4
Ingredients
• 2 cups water
• 1 teaspoon olive oil
• 4 salmon fillets ( about 4 ounces each ), skin discarded , rinsed and patted dry
• 1 small unpeeled zucchini , very thinly sliced
• 1 medium tomato ( seeded , chopped )
• 2 tablespoons minced fresh Italian ( flat-leaf ) parsley
• 1 tablespoon minced , fresh thyme
• 1 tablespoon minced , fresh rosemary
• 1 medium garlic clove ( minced )
• 1 / 2 teaspoon black pepper ( coarsely ground preferred )
Directions
• Pour water into the pressure cooker and put steaming rack in place .
• Place four sheets of parchment paper ( each about 12 x 16 inches ) on the counter top . Drizzle 1 / 4 teaspoon oil onto the center of each sheet . Brush to coat the center of the parchment .
• Place a fish fillet in the center of each parchment sheet . Arrange the zucchini and tomato on the fish .
• In a small bowl , stir together the remaining ingredients . Sprinkle herb mixture over the fish and vegetables . Pull the edges of parchment over fish and vegetables . Fold the edges together several times , creasing tightly , to securely seal packets .
• Place two packets in the center of a sheet ( about 18 inches square ) of heavy-duty aluminum foil . Gently place the remaining two packets on top , perpendicular to the bottom two packets . Pull edges of the foil over all , shaping into a bundle about 8 inches in diameter ( to fit in the cooker ). Fold edges together several times , creasing tightly , to securely seal the foil packet .
• Transfer foil packet to the rack in the pressure cooker , gently pressing in on the packet so it fits in the cooker and rests well below the maximum fill line . Secure the lid . Pressure cook on high for 12 minutes . Quickly release the pressure .
• Carefully lift the foil packet out of the pressure cooker and transfer to counter top . Remove parchment packets from the foil packet . Transfer to serving plates , or , using the tines of a fork , carefully open the parchment packets away from you ( to prevent steam burns ) and transfer fish and vegetables to serving plates .
Nutrition Facts
Calories : 172
Total Fat : 6.5g
Saturated Fat : 1.0g
Trans Fat : 0.0g
Polyunsaturated Fat : 1.0g
Monounsaturated Fat : 2.5g
Cholesterol : 53mg
Sodium : 93mg
Total Carbohydrates : 3g
Dietary Fiber : 1g
Sugars : 1g
Protein : 25g