Filled salmon parcels served over parsley rice make a fast and light summer supper.


Fresh salmon topped with vegetables and dill is cooked in a parcel to make a light supper. Steamed in its own juices, the fish is succulent, and the vegetables are cooked just right.

Once the packets are prepared, the cooking time is only 8 to 10 minutes in a hot oven. The secret is to make sure your oven is at temperature when adding the fish.

Serve the parcels directly at the table so you can get the first delicious whiff as they are opened.

For a quick side dish, toss 1 1/2 cups cooked brown rice (from a microwaveable package) with 1/4 cup snipped parsley, 2 teaspoons olive oil and salt and freshly ground pepper to taste.

Dilled Salmon Parcels

Serves: 2

• 2 circles of aluminum foil or parchment paper about 12 inches in diameter

• Olive oil spray

• 2 (6-ounce) salmon fillets

• 1 cup frozen diced onion

• 1 cup frozen diced green bell pepper

• 3 ounces portobello mushrooms, thinly sliced (about 1 cup)

• 2 tablespoons snipped fresh dill or 2 teaspoons dried dill

• 1/4 cup dry white wine

• Salt and freshly ground pepper

Heat oven to 450 degrees. Spray center of each foil circle with olive oil. Place a salmon fillet on one half of each circle. Spoon the onion, green peppers and mushrooms on top. Sprinkle a tablespoon of fresh dill over the vegetables. Spoon 2 tablespoons wine into each parcel. Add salt and pepper to taste.

Close the parcels folding the empty half over the half that contains the fish and sealing the edges. If using foil, bend the edges over and press together. If using parchment paper, fold the edges together and fold them around the semi-circle, overlapping the previous fold as you go.

Place on a baking tray and bake for 8 to 10 minutes. The fish is done when it is no longer translucent.

Place each parcel on an individual plate and open it at the table.

Per serving: 365 calories (37 percent from fat), 14.9 g fat (2.9 g saturated, 7 g monounsaturated), 78 mg cholesterol, 39.4 g protein, 12.9 g carbohydrates, 3 g fiber, 87 mg sodium.