Quick Fix

Veggie-topped salmon makes quick summer supper

McClatchy NewspapersJune 19, 2012 

FOOD QUICKFIX MI

Fresh salmon topped with vegetables and dill make a light summer supper. The salmon for this recipe will steam in its own juices in a covered skillet.

PATRICK FARRELL — MCT

Fresh salmon topped with vegetables and dill make a light summer supper. The salmon for this recipe will steam in its own juices in a covered skillet.

People often mention that they love fresh fish but will only eat it out because they don’t know how to cook it. This is a simple recipe that never fails.

I use microwaveable brown rice in the side dish, but any quick-cooking rice is fine.

Parsley Rice: Combine 1 1 / 2 cups cooked brown rice with 1 / 4 cup freshly snipped parsley, 2 teaspoons olive oil and salt and freshly ground pepper to taste. Toss well. Makes 2 servings.

This meal contains 538 calories per serving with 32 percent of calories from fat.

Helpful hints:

A quick way to chop dill and parsley, is to wash and dry the herbs and then snip the leaves with a scissors right off the stem.

Countdown:

Prepare salmon.

While salmon cooks, make rice.

Shopping list:

To buy: 2 (6-ounce) salmon fillets, 1 small package frozen diced onion, 1 small package frozen diced green pepper, 1 package microwaveable brown rice, 1 small package portobello mushrooms (3 ounces needed), 1 small bunch fresh dill or 1 bottle dried dill, 1 small bunch fresh parsley, 1 small bottle dry white wine.

Staples: Olive oil, olive oil spray, salt, black peppercorns.

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DILLED SALMON

Olive oil spray

2 (6-ounce) salmon fillets

1 / 2 cup frozen diced onion

1 / 2 cup frozen diced green peppers

1 cup thinly sliced portobello mushrooms (3 ounces)

2 tablespoons snipped fresh dill or 2 teaspoons dried dill

1 / 4 cup dry white wine

Salt and freshly ground pepper

Heat a nonstick skillet over medium-high heat. Spray with olive oil. Add salmon and saute 1 minute. Turn and saute another minute. Add the onion, green pepper and mushrooms. Sprinkle a tablespoon of fresh dill over the salmon and vegetables. Pour in the white wine. Add salt and pepper to taste. Cover with a lid, lower the heat to medium and simmer 5 minutes for a 3 / 4 inch fillet. Cook 3 to 4 minutes longer for a thicker fillet. Test the fish. It is done when it is no longer translucent. Divide the fish between two dinner plates, spooning the vegetables and sauce on top.

Per serving: 315 calories (34 percent from fat), 11.7 g fat (2.4 g saturated, 4.7 g monounsaturated), 78 mg cholesterol, 38.7 g protein, 7.8 g carbohydrates, 1.7 g fiber, 86 mg sodium.

Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ‘n Match Meals in Minutes for People with Diabetes.” Visit Linda on her web page at www.DinnerInMinutes.com or e-mail her at LindaDinnerInMinutes.com.

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