Sunday, April 24, 2016

[Healthy_Recipes_For_Diabetic_Friends] Pesto Salmon Packets with Green Beans - 17.3g Carbs, 6.4g Fiber, 7.7g Sugar


Pesto Salmon Packets with Green Beans - 17.3g Carbs, 6.4g Fiber, 7.7g Sugar

From: - By Judy Kim
Having fish for dinner is way more fun when you get to unwrap it like a present.
Total Time: 35 min
Prep: 5 min
Cook: 30 min
Level: Easy
Servings: 4

1 lb green beans, cleaned and trimmed
1 jar prepared pesto
2 lemons, cut into thin wheels
4 pieces salmon, about 2 lb
kosher salt
Freshly ground black pepper
1/4 cup chopped fresh parsley

Preheat oven to 450 degrees F. Prepare 4 pieces of parchment paper, each about 12"-x- 12". Fold each piece in half.

Place open parchment pieces on a sheet pan and place a handful of green beans along the fold of each piece; top with a small spoonful of pesto and 2 to 3 lemon wheels. Season salmon with salt and pepper and place one piece on top of lemons in each packet. Spread a spoonful of pesto over each piece of fish.

Fold parchment over fish and vegetables, then fold and twist edges under to seal (you should create a half-moon shape). Repeat with remaining packets and bake for 15 to 20 minutes.

Transfer each parchment packet to a dish and carefully cut a slit to let out steam. Garnish with parsley and serve with remaining pesto sauce.

Nutrition From:
Servings: 4
Serving Size 464 g
Nutrition per Serving: 688 Calories, 423 Calories from Fat, 47g Total Fat, 8.3g Saturated Fat, 0g Trans Fat, 119mg Cholesterol, 626mg Sodium, 17.3g Total Carbs, 6.4g Dietary Fiber, 7.7g Sugars, 54.2g Protein
Vitamin A 36% - Vitamin C 76% - Calcium 39% - Iron 20%
Nutrition Grade: B-

Good points:
    High in magnesium
    Very high in phosphorus
    Very high in selenium
    High in vitamin C


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