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Ингредиенты
- 1 lb skinless salmon fillets, 3/4" thick cut into 4 pcs
- 1/2 c. fresh orange juice
- 1 Tbsp. reduced-sodium soy sauce
- 1 Tbsp. chopped fresh ginger
- 1 lrg garlic clove chopped
- 1/8 tsp crushed red pepper
- 4 sht parchment paper - (12" by 16")
- Â Â (or possibly aluminum foil)
- 1 c. cooked basmati or possibly long-grain rice
- 1/2 c. sliced shiitake or possibly button mushrooms
- 1 sm red bell pepper - (4 ounce) seeded, and
- Â Â cut into thin julienne strips
- 2 x scallions, white part and 1" green thinly sliced
- 2 Tbsp. chopped fresh dill
- 1/4 c. fat-free low-sodium canned chicken broth
- Â Â Salt (optional), to taste
- Â Â Freshly-grnd black pepper to taste
- 8 x thin slices lemon
- Â Â Vegetable cooking spray as needed
- 4 x fresh dill sprigs for garnish
Инструкции
- Rinse salmon fillets; pat dry with paper towels. Place salmon in a large self-sealing plastic bag.
- In a measuring c., combine orange juice, soy sauce, ginger, garlic, and crushed red pepper. Pour over salmon fillets and seal the bag. Allow to stand at room temperature for 15 min, turning bag over frequently to redistribute the marinade, or possibly chill for up to 30 min, turning bag frequently.
- Fold each sheet of parchment or possibly foil in half crosswise. Cut into a heart shape with the fold running vertically down the center. Open each heart to lie flat; spray lightly with cooking spray.
- In a medium bowl, combine cooked rice, mushrooms, red bell pepper, scallions, and chopped dill. Add in chicken broth and gently stir. Arrange an equal portion of the rice mix in the center of one side of each heart. Remove salmon from marinade, discarding marinade. Place salmon fillets over rice. Sprinkle the salmon with salt (if using) and pepper. Top each fillet with two lemon slices.
- Preheat oven to 400 degrees. Fold the opposite side of the heart over the salmon and beginning at the top of each heart, make a series of tight, overlapping folds to seal the parchment, folding pointed edges underneath the packet. Place closed packets on an ungreased baking sheet.
- Bake for 15 min (salmon will flake easily when tested with a fork). Cut open packet and top with dill sprigs.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 260g | |
| Recipe makes 4 servings | |
| Calories 285 | |
| Calories from Fat 141 | 49% |
| Total Fat 15.66g | 20% |
| Saturated Fat 3.51g | 14% |
| Trans Fat 0.0g | |
| Cholesterol 62mg | 21% |
| Sodium 355mg | 15% |
| Potassium 671mg | 19% |
| Total Carbs 11.94g | 3% |
| Dietary Fiber 2.8g | 9% |
| Sugars 5.1g | 3% |
| Protein 25.11g | 40% |
