Bluefish in parchment
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | tablespoon | + 1 tsp Margarine; tub |
| . style, reduced calorie | ||
| ½ | cup | Scallions; chopped |
| 1 | cup | Mushrooms; thinly sliced |
| 1 | cup | Red bell pepper; thinly |
| . sliced | ||
| ¼ | teaspoon | Dried savory |
| ¼ | teaspoon | Dried marjoram |
| 4 | Parchment paper (12\" squares | |
| . or aluminum foil | ||
| 1½ | cup | Barley; cooked |
| 1½ | cup | Snow peas |
| ½ | cup | Wild rice; cooked |
| 4 | Bluefish or salmon fillets | |
| . 3 to 4 oz each | ||
| ¼ | teaspoon | Salt |
Directions
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