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Ингредиенты
- 1 Tbsp. + 1 tsp Margarine, tub . style, reduced calorie
- 1/2 c. Scallions, minced
- 1 c. Mushrooms, thinly sliced
- 1 c. Red bell pepper, thinly . sliced
- 1/4 tsp Dry savory
- 1/4 tsp Dry marjoram
- 4 x Parchment paper (12" squares . or possibly aluminum foil
- 1 1/2 c. Barley, cooked
- 1 1/2 c. Snow peas
- 1/2 c. Wild rice, cooked
- 4 x Bluefish or possibly salmon fillets . 3 to 4 ounce each
- 1/4 tsp Salt
Инструкции
- 1. In medium nonstick skillet, heat margarine. Add in scallions; cook, stirring frequently, 2 min. Add in mushrooms, pepper, savory and marjoram; stir-fry 4 min, till just tender, set aside.
- 2. Preheat oven to 400 F. 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 mix equally over one half of each heart; place bluefish on top of barley. Divide vegetables equally over bluefish; sprinkle with salt.
- 3. 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 min, till puffed.
- 4. To serve, place packets on dinner plates; slit open carefully and fold top parchment back.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 347g | |
| Recipe makes 4 servings | |
| Calories 403 | |
| Calories from Fat 98 | 24% |
| Total Fat 10.94g | 14% |
| Saturated Fat 2.23g | 9% |
| Trans Fat 0.7g | |
| Cholesterol 89mg | 30% |
| Sodium 289mg | 12% |
| Potassium 956mg | 27% |
| Total Carbs 38.88g | 10% |
| Dietary Fiber 6.3g | 21% |
| Sugars 2.51g | 2% |
| Protein 36.91g | 59% |
