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鲑鱼和奶嘴

大马哈鱼
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鲑鱼和奶嘴

The name of this dish may not be familiar to you, but it simply means that the fish is cooked enclosed in a cooking parchment packet. 用这种方法, not only are the flavors of the fish 和 vegetables locked inside but serving 和 cleanup are a breeze.

成分

份   4   服务规模   3盎司的鱼和半盎司的蔬菜

  • 2杯水
  • 1茶匙橄榄油
  • 4 salmon fillets (about 4 ounces each), skin discarded, rinsed 和 patted dry
  • 1 small unpeeled zucchini, very thinly sliced
  • 1个中等大小的西红柿(去籽，切碎)
  • 2 tablespoons minced fresh Italian (flat-leaf) parsley
  • 一汤匙切碎的新鲜百里香
  • 一汤匙新鲜的迷迭香碎
  • 1个中等大小的蒜瓣(切碎)
  • 1/2 teaspoon black pepper ((coarsely ground preferred))

方向

Tip: Click on step to mark as complete.

  1. Pour the water into the pressure cooker. Place the steaming rack in the pressure cooker.
  2. Place 4 sheets of parchment paper (each about 12 x 16 inches) on the counter top. Drizzle 1/4 teaspoon oil onto the center of each sheet. Brush to coat the center of the parchment.
  3. Place a fish fillet in the center of each parchment sheet. Arrange the zucchini 和 tomato on the fish.
  4. In a small bowl, stir together the remaining ingredients. Sprinkle the herb mixture over the fish 和 vegetables. Pull the edges of the parchment over the fish 和 vegetables. Fold the edges together several times, creasing tightly, to seal the packets securely.
  5. Place 2 packets in the center of a sheet (about 18 inches square) of heavy-duty aluminum foil. Gently place the remaining 2 packets on top, perpendicular to the bottom 2 packets. Pull the edges of the foil over all, shaping into a bundle about 8 inches in diameter (to fit in the cooker). Fold the edges together several times, creasing tightly, to seal the foil packet securely.
  6. Transfer the foil packet to the rack in the pressure cooker, gently pressing in on the packet so it fits in the cooker 和 rests well below the max fill line. 盖好盖子. Pressure cook on high for 12 minutes. 快速释放压力.
  7. Carefully lift the foil packet out of the pressure cooker. 转移到台面. Remove the parchment packets from the foil packet. 转移到盘子上. Or, 用叉子的线上电子游戏飞禽走兽, carefully open the parchment packets away from you (to prevent steam burns) 和 transfer the fish 和 vegetables to serving plates.

营养成分

鲑鱼和奶嘴
卡路里卡路里
每份172
蛋白质蛋白质
每份25克
纤维纤维
每份1克

营养成分

卡路里 172
总脂肪 6.5 g
饱和脂肪 1.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.0 g
不饱和脂肪 2.5 g
胆固醇 53 mg
钠 93 mg
总碳水化合物 3 g
膳食纤维 1 g
糖 1 g
蛋白质 25 g

饮食交流
3瘦肉

This recipe is reprinted with permission from 美国心脏协会速溶食品 & 健康的. 版权 © 2018 by the 美国心脏协会. 图片来源:Lauren Volo©2018. Published by Harmony Books, an imprint of Penguin R和om House LLC. Available from booksellers 到处都是.
The name of this dish may not be familiar to you, but it simply means that the fish is cooked enclosed in a cooking parchment packet. 用这种方法, not only are the flavors of the fish 和 vegetables locked inside but serving 和 cleanup are a breeze.

营养成分

鲑鱼和奶嘴
卡路里卡路里
每份172
蛋白质蛋白质
每份25克
纤维纤维
每份1克
×
卡路里 172
总脂肪 6.5 g
饱和脂肪 1.0 g
反式脂肪 0.0 g
多不饱和脂肪 1.0 g
不饱和脂肪 2.5 g
胆固醇 53 mg
钠 93 mg
总碳水化合物 3 g
膳食纤维 1 g
糖 1 g
蛋白质 25 g

饮食交流
3瘦肉

成分

份   4   服务规模   3盎司的鱼和半盎司的蔬菜

  • 2杯水
  • 1茶匙橄榄油
  • 4 salmon fillets (about 4 ounces each), skin discarded, rinsed 和 patted dry
  • 1 small unpeeled zucchini, very thinly sliced
  • 1个中等大小的西红柿(去籽，切碎)
  • 2 tablespoons minced fresh Italian (flat-leaf) parsley
  • 一汤匙切碎的新鲜百里香
  • 一汤匙新鲜的迷迭香碎
  • 1个中等大小的蒜瓣(切碎)
  • 1/2 teaspoon black pepper ((coarsely ground preferred))

方向

Tip: Click on step to mark as complete.

  1. Pour the water into the pressure cooker. Place the steaming rack in the pressure cooker.
  2. Place 4 sheets of parchment paper (each about 12 x 16 inches) on the counter top. Drizzle 1/4 teaspoon oil onto the center of each sheet. Brush to coat the center of the parchment.
  3. Place a fish fillet in the center of each parchment sheet. Arrange the zucchini 和 tomato on the fish.
  4. In a small bowl, stir together the remaining ingredients. Sprinkle the herb mixture over the fish 和 vegetables. Pull the edges of the parchment over the fish 和 vegetables. Fold the edges together several times, creasing tightly, to seal the packets securely.
  5. Place 2 packets in the center of a sheet (about 18 inches square) of heavy-duty aluminum foil. Gently place the remaining 2 packets on top, perpendicular to the bottom 2 packets. Pull the edges of the foil over all, shaping into a bundle about 8 inches in diameter (to fit in the cooker). Fold the edges together several times, creasing tightly, to seal the foil packet securely.
  6. Transfer the foil packet to the rack in the pressure cooker, gently pressing in on the packet so it fits in the cooker 和 rests well below the max fill line. 盖好盖子. Pressure cook on high for 12 minutes. 快速释放压力.
  7. Carefully lift the foil packet out of the pressure cooker. 转移到台面. Remove the parchment packets from the foil packet. 转移到盘子上. Or, 用叉子的线上电子游戏飞禽走兽, carefully open the parchment packets away from you (to prevent steam burns) 和 transfer the fish 和 vegetables to serving plates.
This recipe is reprinted with permission from 美国心脏协会速溶食品 & 健康的. 版权 © 2018 by the 美国心脏协会. 图片来源:Lauren Volo©2018. Published by Harmony Books, an imprint of Penguin R和om House LLC. Available from booksellers 到处都是.

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