Categories

Content Type

Sources

This fish can be sealed and delivered with pearl barley

By Linda Gassenheimer, McClatchy Newspapers, Source: MCT News Service

A great way to cook fish is to steam it in parcels. Here's a simple recipe that never fails. The fish, sealed in the packet with wine and a bouquet of vegetables and herbs, steams in its own juices absorbing all the natural flavors.

The packets can be served directly at the table or opened in the kitchen and served onto individual plates. I like to have each person open his own at the table so the first whiff can be savored as the parcel is opened. Once the package is ready, the cooking time is only 5 minutes.

Barley is an ancient grain known to have been cultivated in Neolithic times. Today, barley is used mostly for stews and soups, but it is very good simply boiled, seasoned and served as an alternative to rice. This pearl barley will take about 30 minutes to make. Start it first and then make the fish dish. It can also be microwaved. Place in a microwave-safe bowl and cook on high 20 minutes. No time for barley? Use a quick cooking rice instead.

This meal contains 554 calories per serving with 27 percent of calories from fat.

Helpful Hints:

_Vermouth can be substituted for the wine.

_Any type of white fish can be used such as tilapia, dolphin, sole.

_Shredded carrots can be found in the produce section of the market.

Countdown:

_Preheat oven to 450 degrees.

	_Start Pearl Barley
	_Make fish.
	___
	FRAGRANT FISH PARCELS
	3 teaspoons olive oil
	1 cup shredded carrots

1 cup frozen diced or chopped onion

1/2 cup sliced mushrooms

2 circles parchment paper or aluminum foil about 10-inches in diameter

2 6-ounce fish fillets

Salt and freshly ground black pepper

5 to 6 leaves fresh basil, torn into small pieces

3 tablespoons dry white wine

Preheat oven to 450 degrees. Place olive oil, carrots, onion and mushrooms in a microwave-safe bowl. Toss gently. Microwave on high 2 minutes. Or, saute in a skillet 5 minutes. Divide the vegetables between the two parchment paper or foil circles. Place one fish fillet on top of each of the vegetables. Sprinkle with salt and pepper to taste Place basil leaves on top of fish. Spoon wine over the fish. Close the parcels and seal the edges together. Place the parcels on a baking tray. Bake 8 minutes if using parchment paper, 12 minutes if using foil. The fish is done when it is no longer translucent. Serve the parcels on individual plates. Makes 2 servings.

Per serving: 318 calories (26 percent from fat), 9.3 g fat (1.5 g saturated, 5.4 g monounsaturated), 60 mg cholesterol, 39.6 g protein, 17.1 g carbohydrates, 4.4 g fiber, 142 mg sodium.

	___
	PEARL BARLEY
	1/2 cup pearl barley
	4 cups water
	1 tablespoon olive oil

Salt and freshly ground black pepper

Place barley and water in a saucepan and bring to a boil over high heat. Boil 20 minutes or until barley is soft. Drain and add the olive oil and salt and pepper to taste. Makes 2 servings.

Per serving: 236 calories (28 percent from fat), 7.3 g fat ( 1.1 g saturated, 5.1 g monounsaturated), no mg cholesterol, 5.0 g protein, 38.9 g carbohydrates, 7.8 g fiber, 5 mg sodium.

___

SHOPPING LIST

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

To buy: 1 package shredded carrots, 1 container sliced mushrooms, 1 small bunch fresh basil, 1 package frozen diced or chopped onion, 1 roll parchment paper or aluminum foil, 2 6-ounce fish fillets, 1 package pearl barley and1 bottle dry white wine.

Staples: Olive oil, salt and black peppercorns.

___

(Linda Gassenheimer is the author of 14 cookbooks including her newest, "Mix 'n Match Meals in Minutes for People with Diabetes," and "Prevention's Fit and Fast Meals in Minutes." Visit Linda on her web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.)

___

(c) 2010, The Miami Herald.

Visit The Miami Herald Web edition on the World Wide Web at http://www.herald.com/

Distributed by McClatchy-Tribune Information Services.

_____

PHOTO (from MCT Photo Service, 202-383-6099): quickfix