There’s no denying it—I’m indulgent when it comes to eating. I’ll rarely pass up an opportunity to dive into a plate of comfort food and I exhibit little to no self control when facing a menu rife with fatty meat dishes. Sadly, often the foods that are considered the tastiest are also the worst for your health. And the mention of those that are equated with “good” eating evoke frowns and lackluster shrugs.
Unfortunately, fish is sometimes thought of as a health-conscious option that falls short in flavor. Furthermore, for someone living with diabetes, fish happens to be one of those super foods that should be incorporated into the diet several times a week. Studies show that eating fish even as little as twice a week may help diabetics lower their risk of kidney disease and improve blood glucose control. The powerful omega-3s abundant in fish such as salmon can also help prevent and treat cardiovascular dysfunctions associated with diabetes. But even with these clinically proven studies, the thought of having to eat fish on a regular basis may, for many, be hard to swallow.
There are many recipes, however, that showcase this powerful protein in creative, and more importantly, delicious ways.
This recipe for Salmon and Zucchini Baked in Parchment comes from a popular French method of cooking called en papillote, where ingredients are basically folded into a parchment pouch and baked, allowing the moisture to naturally steam them. Preparing the salmon this way not only cooks it to perfection, but it infuses the fish with the subtle flavors of the lemon and veggies. The end result is a healthful, easy dish that’s brimming with taste. If you’d like to cut down on the fat, simply omit the butter.
- 1 small zucchini, halved lengthwise and thinly sliced
- 1 shallot, thinly sliced
- 1 tablespoon butter, cut into pieces
- 1/4 teaspoon dried dill weed
- 1 lemon slice, halved, plus 2 teaspoons fresh lemon juice
- coarse salt and ground pepper
- 1 skinless salmon fillet (6 to 8 ounces)
- Preheat oven to 350. Fold a large piece of parchment paper (about 15 by 16 inches) in half to crease it; open, and lay it flat.
- On one side of crease, mound zucchini; top with shallot, butter, dill, and lemon slices. Season with salt and pepper.
- Place salmon on top; drizzle with lemon juice, and season with salt and pepper.
- To close, fold parchment over salmon; make small overlapping pleats to seal the open sides and create a half-moon-shaped packet.
- Place on a rimmed baking sheet; bake until salmon is opaque throughout, 15 to 17 minutes. Serve (see note).
- You can either place the packet on a plate and cut it open, or make a slit in the paper and use a large metal spatula to transfer the contents to a serving plate.
Recipe by: Everday Food