Wild Salmon, Asparagus, and Shiitakes in Parchment
Wild Salmon, Asparagus, and Shiitakes in Parchment
  • prep: 25 min
  • cook: 0 hr
  • total: 25 min
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  • servings:
  • Summary

    When you bake fish and vegetables in parchment, you are steaming them in their own juices. It preserves nutrients and requires little added fat. Serve with cooked brown rice, barley, or another whole grain.

    Ingredients

    • 8 ounces shiitake mushrooms, trimmed and thinly sliced
    • 8 ounces medium asparagus (about 1/2 bunch), trimmed and halved lengthwise
    • 4 scallions, thinly sliced
    • 1/4 cup extra-virgin olive oil
    • Zest of 1 lemon, plus lemon wedges for serving
    • Coarse salt and freshly ground pepper
    • 1/4 cup water
    • 4 skinless wild-salmon fillets (5 ounces and 1 inch thick each)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 387 % Daily Value *
    • Total Fat: 19 g 29.75%
    • Saturated Fat: 3 g 16.14%
    • Trans Fat: 0 g %
    • Cholesterol: 30 mg 10.04%
    • Sodium: 30 mg 1.26%
    • Calcium: 30 mg 3.02%
    • Potassium: 1163 mg 33.24%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.75%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 45 g %
    • Dietary Fiber: 8 g 30.64%
    • Sugar: 2 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 12.09%
    • Vitamin C 10.98%
    • Vitamin D 21.83%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables9
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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