All Boards >> IBS Recipe Discussions

Little Minnie

Reged: 04/16/04
Posts: 4987
Loc: Minnesota
fish in paper parcels
      10/27/04 05:48 PM

From Cooking Light (I am going to make it this week- still trying to use up my leeks!)

Fish in Paper Parcels with Leeks, Fennel, Chives, and Vanilla

The delicate flavor of chives works well with fish, and we loved the aroma and subtle flavor imparted by the vanilla beans. This is an excellent dish for entertaining; you can prepare it in advance, store it in the refrigerator, then pop it in the oven. Substitute fillets of salmon, bass, haddock, or mullet for the red snapper.

6 (6-ounce) red snapper or other firm whitefish fillets
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
2 1/2 cups thinly sliced leek (about 3 large)
2 1/2 cups thinly sliced fennel bulb (about 2 small bulbs)
2 1/2 cups (2-inch) julienne-cut carrot
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon low-sodium soy sauce
1/4 cup chopped fresh chives, divided
2 tablespoons fresh lemon juice, divided
3 (6-inch) vanilla beans, split lengthwise and halved crosswise

Preheat oven to 400°.
Sprinkle fish with salt and pepper.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add leek, fennel, and carrot; sauté 4 minutes or until carrot is crisp-tender. Add broth and soy sauce; cook 3 minutes or until liquid evaporates. Stir in 3 tablespoons chives and 1 tablespoon lemon juice.

Cut 6 (14-inch) squares of parchment paper. Fold each square in half; open each. Place 1 cup vegetable mixture near fold of each paper. Place 1 fish fillet on top of vegetable mixture; top with 1/2 teaspoon chives, 1/2 teaspoon lemon juice, and 2 pieces vanilla bean. Fold paper; seal edges with narrow folds. Place packets on each of 2 baking sheets.

Bake at 400° for 18 minutes or until puffy and lightly browned, rotating baking sheets after 9 minutes. Place on plates, and cut open. Serve immediately.

Yield: 6 servings

CALORIES 271 (9% from fat); FAT 2.8g (satfat 0.5g, monofat 0.4g, polyfat 1g); PROTEIN 38.1g; CARBOHYDRATE 23.2g; FIBER 6g; CHOLESTEROL 63mg; IRON 2.6mg; SODIUM 610mg; CALCIUM 153mg;
Cooking Light, APRIL 2003

IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!

Post Extras Print Post   Remind Me!     Notify Moderator

Entire thread
Subject Posted by Posted on
* fish in paper parcels Little Minnie 10/27/04 05:48 PM
. * this turned out really well Little Minnie   10/30/04 04:51 PM
. * What do you think? Little Minnie   10/28/04 05:00 AM

Extra information
1 registered and 116 anonymous users are browsing this forum.

Moderator:  Heather 

      You cannot post until you login
      You cannot reply until you login
      HTML is enabled
      UBBCode is enabled

Thread views: 1466

Jump to

| Privacy statement Help for IBS Home

UBB.threads™ 6.2

Shop For IBS Here!