Salmon and Couscous in Parchment

Salmon and Couscous in Parchment Author: Canadian Living Credits: Salmon and Couscous in Parchment

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2006

Ingredients

  • 2 tablespoons finely chopped fresh parsley
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon dried oregano
  • 1 green onion thinly sliced
  • 1 clove garlic minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 cup whole-wheat couscous
  • 3 tablespoons chopped drained oil-packed sun-dried tomatoes
  • 4 trout fillets (about 1-1/2 lb/750 g)
  • 4 lemon wedges

Method

In large bowl, whisk together parsley, oil, vinegar, mustard, oregano, green onion, garlic, salt and pepper. Remove 2 tbsp (25 mL) and set aside for serving.

To remaining oil mixture, stir in couscous, 1 cup (250 mL) boiling water and tomatoes; cover and let stand for 5 minutes. Fluff with fork.

Cut four 12-inch (30 cm) squares of parchment paper. Evenly spoon couscous onto 1 side of each square; top each with fish fillet. Fold paper over so edges meet; fold and pinch edges together to seal packet.

Place packets on rimmed baking sheet. Bake in 400°F (200°C) oven until fish flakes easily when tested, about 17 minutes. Open packets; drizzle with reserved oil mixture. Serve with lemon.

More Salmon Recipes:

Nutritional facts Per serving: about

  • Sodium 393 mg
  • Protein 40 g
  • Calories 479.0
  • Total fat 18 g
  • Cholesterol 90 mg
  • Saturated fat 4 g
  • Total carbohydrate 41 g

%RDI

  • Iron 18.0
  • Fibre 0.0
  • Folate 17.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 13.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 13.0
  • Vitamin C 27.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Salmon and Couscous in Parchment

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