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