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Broiled Salmon Fillet with Wine Sauce

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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