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 dont 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.
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.
While salmon cooks, make rice.
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.
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.