|
In Latin America, fish are
baked in banana leaves. In France, they are baked in parchment
(en papillote). This technique seals in moisture and flavor.
Home cooks anywhere can do the same thing with aluminum foil.
By adding a few vegetables,
you have a whole meal in a package. It's easy to assemble, pretty
to look at and delicious to eat. As an added bonus, it's a healthful
meal.
Salmon is a good choice for this cooking method. It is a rich
source of omega-3 fat, a polyunsaturated fat that doesn't raise
blood cholesterol and seems to have health-promoting powers that
lower the risk of heart disease and possibly cancer.
Only certain fish are a good
source of omega-3 fats: salmon, mackerel, herring, white (albacore)
tuna and sardines. When buying some fish, such as salmon, there
is often a choice between farm-raised and wild. Whatever type
is selected, fish is always an excellent choice for good nutrition.
Of course, the preparation
must be healthful too - not deep fried, slathered in butter,
or covered in cream sauce. The steam-baked cooking of fish and
vegetable in packets is ideal.
The following recipe creates a dish special enough for company
but easy enough for every-day meals.
Oven-Baked Salmon with Snow
Peas - Makes four servings
- 2 small leeks, white and pale
part chopped fine
- 2 large carrots, cut into
julienne strips (width of matchsticks)
- 1/2 lb. snow peas (fresh or
frozen)
- 4 salmon steaks or fillets
(4 oz. each)
- 2 tsp. grated fresh ginger
- 2 Tbsp. rice vinegar
- 1 tsp. plus 1 Tbsp. sesame
oil, divided
- Salt and freshly ground black
pepper
- 1 lb. fresh spinach
- 1 Tbsp. fresh lemon juice
Preheat oven to 450 degrees.
Tear four large sheets (18 x 12 inch) of heavy-duty aluminum
foil and lay out on table or counter.
Place one-fourth each of leeks,
carrots and snow peas on each sheet of foil. Place a piece of
salmon on top of each mound of vegetables. Sprinkle one-fourth
of the ginger and drizzle one-fourth of the vinegar and one-fourth
teaspoon oil over each piece of fish. Season to taste with salt
and pepper.
Double-fold foil and seal tightly,
to form four packets. (Leave enough room in the packet for heat
to circulate.) Place packets on cookie sheet and bake about 20
minutes, or until fish flakes easily with fork.
Meanwhile, rinse spinach leaves
and place in large bowl or platter that will fit oin a microwave
oven. Drizzle with fresh lemon juice and remaining 1 tablespoon
oil. Cook in microwave at high power 3-4 minutes, checking every
minute or so to make sure spinach is tender but not over-cooked.
Place one-fourth of spinach in center of each of 4 plates, making
a flat bed.
When salmon is cooked, open
packets carefully to allow steam to escape without scalding hands
or arms. Transfer contents to top of bed of spinach on each plate. |
WHAT'S NEW?
