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Add some healthy omega-3 fatty acids
to your diet with a delicious salmon dinner. The low calorie wine
sauce with watercress or parsley is a yummy flavor enhancement. But
if you need a super quick meal, skip the sauce and serve the salmon
with lemon wedges. Either way, you will enjoy this delicious fish.
| 2 ¼ lb. |
Salmon fillet(s) |
| 1 tsp. |
Olive oil |
| 2 Tbsp. |
Lemon juice or the juice of 1 medium lemon |
| ¼ tsp. |
Salt |
| ¼ tsp. |
Black pepper |
Preheat the broiler and place rack
so fish will broil about 4 inches from the heat. Rinse and pat dry
the fillet(s) with a paper towel. Brush fillets with olive oil.
Sprinkle with lemon juice, salt and pepper. Spray a broiler pan with
a nonstick spray. Place salmon on the pan and broil for about 8 minutes
or until the fish flakes when tested with a fork and is opaque in
the center. Very thick fillets will take longer. Sever with lemon
wedges or with wine sauce below.Makes
6 servings.
Wine Sauce
for Salmon Fillet
| 1 cup |
Chicken broth – fat free, reduced Sodium |
| 1/3 cup |
Dry white wine |
| ¼ cup |
Green onions, chopped |
| 1 |
Bay leaf |
| ¼ cup |
Skim or ½% milk |
| 2 tsp. |
Cornstarch |
| ½ cup |
Watercress or 1/3 cup parsley, chopped |
Mix chicken broth, wine, onions and bay leaf together
in a small saucepan. Bring to a boil. Reduce heat and simmer, uncovered
until sauce is reduced to about 3/4 cup. This will take about 20
minutes. Remove bay leaf. Stir milk and cornstarch together with
a wire whisk. Add milk mixture to the broth mixture, and bring to
a boil, stirring constantly. Continue stirring and cook for about
one minute. Add watercress or parsley and cook for less than a minute.
Set aside and keep warm until salmon is ready to be served. Pour
about 2 Tablespoons on each serving of cooked salmon. Makes 6 servings.
Nutrient Analysis: 1 serving (1/6 of recipes)
| |
Salmon |
Sauce |
| Calories |
205 |
15 |
| Protein (g) |
34 |
1 |
| Carbohydrate (g) |
0.5 |
3 |
| Total Fat (g) |
6.6 |
0 |
| Sodium (mg) |
210 |
100 |
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