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Dinner’s a wrap with salmon and vegetable packets

Filled salmon parcels with parsley rice make a light summer supper. (Emily Michot/Miami Herald/MCT)

Filled salmon parcels with parsley rice make a light summer supper. (Emily Michot/Miami Herald/MCT) Purchase photo reprints »

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 ½ cups cooked brown rice (from a microwaveable package) with ¼ cup snipped parsley, 2 teaspoons olive oil and salt and freshly ground pepper to taste.

This meal contains 587 calories per serving with 34 percent of calories from fat.

HELPFUL HINTS

-Flaky white fish such as mahi-mahi, grouper, sole or snapper may be used instead of salmon.

-A quick way to chop dill and parsley is to wash and dry the herbs, and snip the leaves with a scissors right off the stem.

COUNTDOWN

-Heat oven to 450 degrees.

-Prepare salmon parcels.

-While salmon cooks, make the rice.

SHOPPING LIST

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

-To buy: 2 (6-ounce) salmon fillets, 1 small package frozen diced onion, 1 small package frozen diced green bell pepper, 1 small package portobello mushrooms (3 ounces needed), 1 small bunch fresh dill (or 1 bottle dried dill), 1 small bunch fresh parsley, 1 package microwaveable brown rice, 1 small bottle dry white wine, 1 roll parchment paper or foil.

-Staples: Olive oil, salt, black peppercorns.

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DILLED SALMON PARCELS

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

¼ 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. Makes 2 servings.

Per serving: 365 calories (37 percent from fat), 14.9 g fat (2.9 g saturated, 7.0 g monounsaturated), 78 mg cholesterol, 39.4 g protein, 12.9 g carbohydrates, 3.0 g fiber, 87 mg sodium.

(Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.”) Her website is dinnerinminutes.com. Follow her on Twitter lgassenheimer.)

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