advertisement



Entrée


Print this page | Sign up for free e-bulletins
 | Bookmark This Page
Salmon in Parchment
 
Description

Salmon, like other oily fish (herring, sardines, mackerel), is rich in omega-3 fatty acids that reduce inflammation, protect against heart attacks, and possibly reduce one's chances of developing cancer. It's recommended in my online plan, Dr.Weil's Optimum Health Plan that you eat two to three servings a week of salmon or another oily fish rich in omega-3s. When you want something out of the ordinary, this is an easy and elegant recipe to try. It requires cooking parchment, which you will find in rolls or sheets at kitchen-supply stores and even many supermarkets. Parchment-wrapped food turns into taut packages as steam inflates the sealed pouches. (Be careful when slitting them open to avoid being burned.) The result is a delicate mix of textures and aromas that's sure to please.

Food as Medicine

Eating fish such as salmon as little as one to three times monthly may protect against ischemic stroke (a type of stroke caused by lack of blood supply to the brain, due to a clot or other factors), according to a meta-analysis of eight studies published in the July, 2004 issue of the journal Stroke.

 
Ingredients

8 ounces thin spaghetti
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
2 tablespoons fresh dill or parsley, chopped
1 cup carrots julienned
1 cup zucchini, julienned
1 cup asparagus tips
1 cup red bell pepper, julienned
24-ounce salmon filet, cut into four 6-ounce pieces
2 tablespoons Dijon mustard
4 large sheets of parchment paper

 
Instructions

1. Heat oven to 400°.

2. 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.

3. Rinse salmon filets and pat dry. Spread Dijon mustard evenly over the top of each one.

4. Prepare the parchment. First, fold each piece of parchment in half. With scissors, cut the shape of half a heart from the folded side. (Remember the valentines 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 filet, 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.

5. 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.

Want more healthy, delicious recipes? Join the Dr. Weil on Healthy Aging online guide for access to hundreds of anti-inflammatory recipes and our exclusive eating guides. Sign up today and get 14 days free!


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
Polyunsat 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

 

For your free personalized supplement recommendation, visit Dr. Weil's Vitamin Advisor.

The Weil Vitamin Advisor
Get your FREE personalized vitamin recommendation & supplement plan today!

Dr. Weil on Healthy Aging
Your Online Guide to the Anti-Inflammatory Diet. Start eating for your health - begin your free trial now.

Dr. Weil's Spontaneous Happiness
Achieve emotional well-being
in just eight weeks!
Start your 10-day free trial now!

Vitamin Library
Supplement your knowledge with Dr. Weil's essential vitamin facts. Learn why they are necessary and more.

Dr. Weil's Optimum Health Plan
Your 8-week plan to wellness.
Begin your journey today!
 

Dr. Weil's Head-to-Toe
Wellness Guide

Your guide to natural health.
Use the Wellness Guide today!

Dr. Weil's Anti-Inflammatory Diet Food Pyramid
Our interactive tool can help improve overall health through diet.

Condition Care Guide
Learn about health conditions from acne to vertigo, and Dr. Weil's view of the best treatment options for each.

Healthy Recipes
Discover a treasure trove of healthy, healing foods and creative, delicious ways to prepare them.

Q&A Library
Over 2,000 questions from you
and their corresponding answers
from Dr. Weil.

 
Copyright © 2014 Weil Lifestyle, LLC
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

Ad Choice
Advertising Notice

This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. If you would like to obtain more information about these advertising practices and to make choices about online behavioral advertising, please click here