Yield: 4 servings
Measure | Ingredient |
---|---|
1 tablespoon | + 1 tsp Margarine; tub |
\N \N | . style, reduced calorie |
½ cup | Scallions; chopped |
1 cup | Mushrooms; thinly sliced |
1 cup | Red bell pepper; thinly |
\N \N | . sliced |
¼ teaspoon | Dried savory |
¼ teaspoon | Dried marjoram |
4 \N | Parchment paper (12\" squares |
\N \N | . or aluminum foil |
1½ cup | Barley; cooked |
1½ cup | Snow peas |
½ cup | Wild rice; cooked |
4 \N | Bluefish or salmon fillets |
\N \N | . 3 to 4 oz each |
¼ teaspoon | Salt |
1. In medium nonstick skillet, melt margarine. Add scallions; cook, stirring frequently, 2 minutes. Add mushrooms, pepper, savory and marjoram; stir-fry 4 minutes, until just tender, set aside.
2. Preheat oven to 400øF. Cut each parchment square into a large heart shape and place on work surface. In medium bowl, combine snow peas, barley and rice. Divide barley mixture equally over one half of each heart; place bluefish on top of barley. Divide vegetables equally over bluefish; sprinkle with salt.
3. Fold parchment loosely to enclose filling. Starting at one end turn edges together in overlapping folds to make a tight seal. Place packets on baking sheet. Bake 12 minutes, until puffed.
4. To serve, place packets on dinner plates; slit open carefully and fold top parchment back.
Each serving provides: ½ FA, 2 P, 2 V, 1 B. Per serving: 236 cal, 22 g pro, 6 g fat, 23 g car, 229 mg sod, 50 mg chol.
** Weight Watchers -- October 1991 ** Posted by The WEE Scot -- paul macGregor Submitted By PAUL MACGREGOR On 11-06-95