Wrap it Up!

Sep 21, 2010 by Kristi Rimkus

You say you aren’t a cook? Why not? Cooking dazzling food is a breeze. All you have to do is believe. If you believe in the cooking fairy, your culinary skills will magically appear.

Do you believe me now?

Darn. I’m sorry to be the one to tell you that there is no cooking fairy that leaves delectable meals in your kitchen every night – but don’t despair!

The truth?

You can learn how to cook from magazines, websites, blogs, and television. I guarantee that your family and friends are just waiting to provide you with tried and true recipes, and will happily give you cooking advice.

I love cooking for just this reason. There is always something new to learn, a new food to try, and people willing to eat it no matter how it turns out.

My new skill is cooking meals in packets of foil or paper.

I like this cooking method–it’s fun to pile up the meat and vegetables, top them with different seasonings, and pop the little foil packets in the oven.

Cleaning up is a breeze, and the food comes out moist and flavorful.

My first attempt at packet cooking was salmon and broccoli bathed in a sweet sherry and caper sauce. The salmon came out of the oven moist and infused with flavor from the sauce, while the broccoli was still slightly crisp.

Give it a try! Be your own cooking fairy, and treat your family and friends to a delicious meal.

Wild Salmon and Broccoli with Caper Sauce

1 pound broccoli, sliced into slender stems
1 pound wild Alaskan Salmon filets, cut into 4 pieces
1 large lemon, zested and juiced
1 clove garlic, minced
½ cup sherry
4 tablespoons capers, drained
½ tablespoon cornstarch
1 tablespoon water
4 tablespoons parsley, chopped
4 tablespoons Parmesan cheese, shredded

Servings: Makes 4 main dish servings.


1. Preheat the oven to 400.

2. Steam broccoli in a large bowl with two inches of water, covered in plastic wrap in the microwave on high for 4 minutes. Broccoli should still be crisp.

3. Take four large sheets of foil and spray them with cooking spray. Place the salmon filets in the center of each piece of foil, and then place steamed broccoli on each side of the foil.

4. In a saucepan over medium heat combine lemon zest, lemon juice, sherry, capers, cornstarch and water. Bring to a boil and allow to slightly thicken.

5. Pour sauce over salmon and broccoli and fold the foil into a packet over the salmon and broccoli by folding the sides up first and then rolling the ends together.

6. Bake for 15 minutes. Open one packet and check that the salmon just flakes at the thickest part. Don’t over cook or salmon will be dry.

7. Serve sprinkled with parsley and Parmesan cheese.

What’s good for me in this dish?

Salmon is loaded with tryptophan, vitamin D, omega 3 fatty acids, selenium, protein, vitamins B3 and B12, phosphorus, and magnesium. Salmon is another powerhouse of nutrition that promotes brain health, heart health and blood pressure.

I prefer Wild Alaskan salmon. It’s a bit pricier, but farmed fish contains more inflammatory-producing omega-6 fatty acids, as well as antibiotics to eliminate disease and parasites. In contrast, wild salmon has more protein, fewer omega-6 fatty acids, and is considerably higher in omega-3 fatty acids. What a powerhouse of nutrition for heart health!

Broccoli is a cruciferous vegetable that is loaded with vitamins C, K, A, folate, fiber, manganese, tryptophan and potassium help the body fight bladder, ovarian and prostate cancer. Broccoli is good for detoxification and stomach health; as well as cardiac and vision health. Wow!

Amount Per Serving: Calories: 408, Total Fat: 17.24g, Cholesterol: 115mg, Sodium: 951mg, Total Carbs: 14.87g, Dietary Fiber: 4.64g, Sugars: 2.65g, Protein: 43.94g

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

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