Salmon and rice packets with fennel, lemon, and raisins

This recipe, featuring salmon and utilizing brown rice, could have been designed for a high performance athlete. Low in saturated fat, high in complex carbohydrates, and with plenty of muscle-repairing protein, this salmon and rice meal is perfect for anyone on a diet or for those looking to achieve sporting success.

Method

• Preheat broiler.
• Combine organic brown rice, raisins, orange lemon zest, 1/2 teaspoon salt and 1/4 teaspoon pepper in medium bowl.
• Place 4 sheets of foil (12” x 12”) on large baking sheet.
• Spoon equal amounts of rice mixture in center of each sheet.
• Place sliced lemon under salmon; sprinkle lightly with additional salt and pepper.
• Top salmon with rice and equal amounts of fennel and onion slices
• Squeeze juice from one lemon evenly over all and drizzle with olive oil.
• Wrap foil over contents and pinch ends tightly to form individual packets; broil 6 to 7 inches from heat source 20 minutes or until salmon is opaque in center.

Makes 4 servings. Each serving provides 600 calories, 39 grams protein, 27 grams fat, 50 grams carbohydrate, 5 grams dietary fiber, 100 milligrams cholesterol and 430 milligrams sodium.

Ingredients

• 3 cups cooked medium or long grain organic brown rice
• 1/4 cup golden raisins
• 1 teaspoon grated lemon zest
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 (6-ounce each) salmon fillets, skin removed (Be careful! They’ve started applying GMO technology to salmon production. Make sure you ask where the fish you intend to purchase came from.)
• 1 medium fresh fennel bulb, trimmed, cored and thinly sliced crosswise
• 1 small red onion, thinly sliced in 8 rounds
• Juice of 1 lemon
• 2 tablespoons organic olive oil