Eating to Prevent GERD / Acid Reflux / Heartburn

Salmon in Parchment with Mangoes

Servings: 2 | Serving size: 4 ounces fish with vegetables

Cooking Time: 45 Minutes

This recipe can easily be multiplied but does not make good leftovers.


  • 2 1/2 cups water
  • 1/2 cup brown rice
  • 2 sheets parchment paper (15 inches x 24 inches)
  • 2 4-ounce salmon filets
  • 1/8 tsp. salt
  • 1 small carrot (peeled and cut matchstick)
  • 1/4 small red bell pepper (cut matchstick)
  • 1/2 small mango (peeled and diced)
  • 2/3 cup mango, orange or pineapple juice
  • 2 tsp. fresh marjoram (or 1 tsp. dried)
  • 3 tsp. unsalted butter

In a medium sauce pan heat the water.

When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for about 35 - 45 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered.

Preheat the oven to 400°F.

Fold the parchment so that it is almost a square (15 inches x 12 inches).

Starting at one end of the open edge, cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.

Rinse the salmon filets in cold water and pat dry.

Put 1/2 cup of the cooked rice centered on each parchment paper.

Place one salmon filet on top of each mound of rice.

Center the filets and rice on one side of the cut heart so that the other side will fold over the top of the filets easily.

Sprinkle the 1/4 teaspoon salt evenly over the salmon filets.

Scatter the carrots, red peppers, and mango over the fish evenly.

Sprinkle 3 tablespoons of mango juice over each the salmon.

Dot the top of each filet with 1 1/2 teaspoons of butter.

Close the parchment paper by rolling the edge inward, starting at the point of the heart and working around to the base of the heart.

The parchment pouch with the fish inside will be in the shape of a large half circle.

Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375°F and cook for 12 minutes.

Remove each pouch to a plate and let stand 60 seconds before cutting the pouch open.

There will be some hot steam that escapes when the parchment is cut, so be careful. Serve.

Nutrition Facts

Serving size = 4 ounces fish with veggies

Servings = 2


Amount Per Serving

Calories 460 Calories from Fat 135
% Daily Value
Total Fat 15g 19%
    Saturated Fat 5g 25%
    Monounsaturated Fat 4.5g
    Trans Fat 0g
Cholesterol 80mg 26%
Sodium 360mg 16%
Total Carbohydrates 55g 20%
    Dietary Fiber 3g 11%
    Sugars 19g
Protein 27g
Vitamin A 24% Vitamin C 31%
Calcium 3% Iron 11%
Vitamin K 7mcg Potassium 800mg