I have been cooking cod and other white fish in a pouch
for years, primarily because it was a healthy alternative to frying in oil or sauteeing in butter.
This cooking technique leaves the fish moist and
flavorful. But a pouch also allows you
to add vegetables and grains of your choice.
When the fish is done, so are your sides.
When I was presented with steaks from a huge Coho
salmon, caught that day from Lake Michigan, I again turned to the pouch. More experienced chefs may use parchment
paper, but for some reason my fingers have been unable to craft that carefully
rolled seal. I use foil instead.
This recipe is already quite healthy, so only a few
changes were made to adjust for dietary concerns.
Jane's salmon in a pouch
2 salmon fillets, ½ to ¾ inches thick, skin
removed
2 lemons or limes
1 c. brown rice
1/2 c. chicken broth
1/4 c. white wine
1/4 c. fresh lemon juice
1/4. c. chopped tomatoes
1/4 c. chopped red onion
1/4 c. diced red pepper
1 clove roasted garlic, smashed
Optional: 1/4 c. chopped spinach
Optional: 1 TB. capers or chopped green olives
12 stalks asparagus, sugar snap peas, or string beans
A carrot or parsnip
1 tsp. dried thyme
Salt and pepper to taste
Olive oil
Preheat the oven to 400 degrees.
Juice one lemon. Thinly
slice the remaining lemon, and set aside.
In a bowl, add the rice, chicken stock, wine, lemon juice, tomatoes,
garlic, onion, and if desired, spinach and/or olives/capers.
Set aside. Lightly sprinkle both sides of the salmon
fillets with salt and pepper. Set aside. Julienne a carrot or parsnip. Set aside. Tear off two sheets of aluminum
foil, approximately 18 inches long. Using
a basting brush, lightly cover one side with olive oil.
Drain the rice mixture, preserving the liquid. Spoon half of the rice mixture in the center
of each sheet of foil. Place the salmon
fillets on top. Top with the thyme, asparagus, carrots, and lemon slices. Lightly drizzle olive
oil on top. Fold the foil in half and
seal each packet on all sides, leaving about a two-inch opening. Carefully pour half of the preserved liquid
in each packet and seal.
Place on a
baking sheet. Bake at 400 degrees for 25
minutes. Carefully unroll one end of the
pouch and test the fish for doneness, using a long-handled knife or fork. (The escaping steam will be hot.) It should be flaky, but moist. Immediately cut each pouch open and serve.
Jane's salmon in a
pouch
2 salmon fillets, ½ to ¾ inches thick, skin removed
>Health alert: If salmon presents a dietary concern, it may be replaced with any type of fish, or poultry.
2 lemons or limes
1 c. brown rice
>Health alert: If brown rice presents a dietary concern, if may be replaced with any grain, such as quinoa or faro.
>Ingredient alert: The brown rice used in this recipe does not need to be precooked. However, that may not be the case with other grains. Be sure to read the cooking instructions carefully to determine whether pre- or partial pre- cooking is necessary.
1/2 c. chicken broth
>Fat alert: Chicken broth can be high in fat. If fat is a concern, many reduced-fat and fat-free options are available. In the alternative, the broth may be replaced with water.
1/4 c. white wine
>Health alert: Wine can be high in sugar. If sugar, or alcohol, presents a dietary concern, the wine may be eliminated and replaced with any liquid.
1/4 c. fresh lemon juice
1 clove roast garlic, mashed
1/4 c. chopped tomatoes
1/4 c. chopped red onion
1/4 c. diced red pepper
1 roasted garlic clove, smashed
Optional: 1/4 c. spinach
Optional: 1 TB. capers or chopped green olives
12 stalks asparagus, sugar snap peas, or string beans
1 carrot or parsnip
1 tsp. dried thyme
Salt and pepper to taste
Olive oil
>Fat alert: Olive oil is fat. In this recipe, it is used to prevent the fish and other ingredients from sticking to the foil, and to flavor the fish. A light touch of cooking spray may be used to grease the foil. To season the salmon, simply eliminate the olive oil, or replace it with a drizzle of balsamic or white wine vinegar.
(Follow the baking instructions above.)
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