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Salmon in Parchment
Prep time: 45 minutes Source: Adopted from Dr. Weil.com
8 oz. thin spaghetti 1 Tbs olive oil 1/4 tsp salt 2 Tbs fresh dill or parsley, chopped 1 cup carrots julienned 1 cup zucchini, julienned 1 cup asparagus tips 1 cup red bell pepper, julienned 24 oz salmon fillet, cut into four 6-ounce pieces 2 Tbs Dijon mustard 4 large sheets of parchment paper
Heat oven to 400F degrees.
Cook thin spaghetti in rapidly boiling water until al dente, drain, toss with a bit of olive oil, salt and chopped fresh dill or parsley.
Rinse salmon fillets and pat dry. Spread Dijon mustard evenly over the top of each one.
Prepare the parchment, fold each piece of parchment in half. With scissors, cut the shape of half a heart from the folded side. (Remember Valentine's you made in grade school?) Open the heart shape and place 1/4 of the pasta on the center of the paper, top with a salmon fillet, and add the vegetables. Bring the sides of the heart over the fish and fold the edges together starting at the top of the heart, overlapping the folded edge as you go. Fold the tip several times to secure it.
Place the pouches in the middle of the hot oven and bake for 10 minutes. Serve immediately in the sealed pouches, opening them just before eating. Serves 4.
Nutrients per serving: Calories: 533.1, Protein: 45.9 grams, Fat: 14.9 grams, Saturated Fat: 2.8 grams, Monounsat Fat: 6.4 grams Polyunsaturated Fat: 4.2 grams, Carbohydrate: 51.8 grams, Fiber: 5.2 grams, Cholesterol: 75.6 mg, Vitamin A: 6,543.6 IU, Vitamin E: 2.8 mg/IU, Vitamin C: 83.1 mg, Calcium: 99.0 mg, Magnesium:102.3 mg
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