Heart Healthy
The name of this dish may not be familiar to you, but it simply 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.
Print Recipe
Salmon En Papillote
The name of this dish may not be familiar to you, but it simply 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.
-
Total Time:
32
-
Servings:
4
-
Serving Size :
3 ounces fish and 1/2 C vegetables
Ingredients
-
2 cups water -
1 teaspoon olive oil -
salmon filets -
1 small zucchini -
1 medium tomato -
1 tablespoon Italian (flat-leaf) parsley -
1 tablespoon thyme -
1 tablespoon rosemary -
1 medium garlic clove -
1/2 teaspoon black pepper
Directions
Tip: Click on step to mark as complete.
-
Pour the water into the pressure cooker. Place the steaming rack in the pressure cooker. -
Place 4 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 the herb mixture over the fish and vegetables. Pull the edges of the parchment over the fish and vegetables. Fold the edges together several times, creasing tightly, to seal the packets securely. -
Place 2 packets in the center of a sheet (about 18 inches square) of heavy-duty aluminum foil. Gently place the remaining 2 packets on top, perpendicular to the bottom 2 packets. Pull the edges of the foil over all, shaping into a bundle about 8 inches in diameter (to fit in the cooker). Fold the edges together several times, creasing tightly, to seal the foil packet securely. -
Transfer the 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 max 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. Transfer to the counter top. Remove the 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 the fish and vegetables to serving plates.
Nutrition Facts
Salmon En Papillote
Calories
Protein
FiberNutrition Facts
| Calories | 172 | |
|---|---|---|
| Total Fat | 6.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 2.5 g | |
| Cholesterol | 53 mg | |
| Sodium | 93 mg | |
| Total Carbohydrate | 3 g | |
| Dietary Fiber | 1 g | |
| Sugars | 1 g | |
| Protein | 25 g | |
Dietary Exchanges
3 lean meat
-
Total Time:
32
-
Servings:
4
-
Serving Size :
3 ounces fish and 1/2 C vegetables
Ingredients
-
2 cups water -
1 teaspoon olive oil -
salmon filets -
1 small zucchini -
1 medium tomato -
1 tablespoon Italian (flat-leaf) parsley -
1 tablespoon thyme -
1 tablespoon rosemary -
1 medium garlic clove -
1/2 teaspoon black pepper
Directions
Tip: Click on step to mark as complete.
-
Pour the water into the pressure cooker. Place the steaming rack in the pressure cooker. -
Place 4 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 the herb mixture over the fish and vegetables. Pull the edges of the parchment over the fish and vegetables. Fold the edges together several times, creasing tightly, to seal the packets securely. -
Place 2 packets in the center of a sheet (about 18 inches square) of heavy-duty aluminum foil. Gently place the remaining 2 packets on top, perpendicular to the bottom 2 packets. Pull the edges of the foil over all, shaping into a bundle about 8 inches in diameter (to fit in the cooker). Fold the edges together several times, creasing tightly, to seal the foil packet securely. -
Transfer the 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 max 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. Transfer to the counter top. Remove the 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 the fish and vegetables to serving plates.