Salmon in Parchment
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 on Healthy Aging, 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.
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
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.
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Nutrients Per Serving
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.