Salmon and Couscous in Parchment
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 479 |
| pro | 40 g |
| total fat | 18 g |
| sat. fat | 4 g |
| carb | 41 g |
| fibre | 6 g |
| chol | 90 mg |
| sodium | 393 mg |
| % RDI: | - |
| calcium | 13% |
| iron | 18% |
| vit A | 13% |
| vit C | 27% |
| folate | 17% |
-
2 tbsp (25 mL) finely chopped fresh parsley
2 tbsp (25 mL) extra-virgin olive oil
1 tbsp (15 mL) wine vinegar
2 tsp (10 mL) dijon mustard
1 tsp (5 mL) dried oregano
1 green onion, thinly sliced
1 clove garlic, minced
1/2 tsp (2 mL) each salt and pepper
1 cup (250 mL) whole wheat couscous
3 tbsp (50 mL) chopped drained oil-packed sun-dried_tomatoes
4 rainbow salmon fillets or skinned trout (about 1-1/2 lb/750 g)
4 lemon wedges
Preparation:
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.
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.
Source
Canadian Living Magazine: October 2006
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