Contributed By: whymilk
whymilk.com
An elegant main dish that is quick to prepare.
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Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
1 tsp Olive or vegetable oil
2 tbsp Finely chopped shallots
1 1/2 cup Fat free skim or 1% lowfat milk
1/2 tsp Salt
Freshly ground black pepper to taste
1 1/4 lb Salmon fillet, about 1 inch thick, skin on, cut into 4 portions
1 tbs Fresh lemon juice
1 1/2 tsp Cornstarch
2 tbsp Chopped fresh dill
1/4 cup Reduced-fat sour cream
2 tsp Dijon mustard
Lemon wedges and fresh dill sprigs for garnish
Preparation
In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots and sauté until softened, 30 to 60 seconds. Add milk, shallots, salt and pepper; bring to simmer, stirring. Reduce heat to low.
Slip salmon pieces in the milk sauce, skin-side up; immediately turn over. Cover and poach salmon gently, spooning milk cooking liquid over top of salmon occasionally, just until interior is opaque, 10 to 12 minutes.
With a slotted spoon, carefully transfer salmon to a warm platter. Cover and keep warm. In a small bowl, mix lemon juice and cornstarch; add to poaching liquid and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in sour cream, chopped dill and mustard. Garnish salmon with lemon wedges and dill sprigs. Serve with the mustard-dill sauce.
Makes 4 servings.
Cook's Notes
Nutrition Information
Calories: 338
;
Total Fat: 18.6 g
;
Saturated Fat: 4.5 g
;
Polyunsaturated Fat: 5.8 g
;
Carbohydrates: 8.2 g
;
Protein: 32.5 g
;
Vitamin A: 402 IU
;
Vitamin C: 8 mg
;
Calcium: 155 mg
;
Sodium: 484 mg
;
Iron: 0.6 mg
;
Fiber: 0.1 g