Poaching salmon in white wine produces a moist, flavorful result. Broccoli and carrots, poached with the salmon, add to the flavor and the resulting sauce. Sauteed grape tomatoes complete the dish.
All thats needed is a quick-cooking rice to finish the fast and easy dinner. I use brown rice that can be microwaved in 1 to 1 1/2-minutes, depending on the brand. You will need 3/4 cup for each serving; save the rest for another use.
This meal contains 633 calories per serving with 35 percent of calories from fat.
• Use the same pan to cook the salmon, vegetable medley and tomatoes.
• Cherry tomatoes can be used instead of grape tomatoes.
• Start salmon dish.
• While salmon cooks, prepare rice.
To buy: 1 bottle dry white wine, 1 container ground allspice, 1 container ground thyme, 1 bunch broccoli florets, 1 package sliced carrots, 3/4 pound salmon fillet, 1 package grape tomatoes, 1 package microwave brown rice.
Staples: Canola oil, salt, black peppercorns.
For a printable copy of the recipe, click the link:
COMBINE 2 cups water, white wine, allspice, thyme, broccoli and carrots in a large saucepan. Bring to a simmer, cover and cook 5 minutes. Add another 1/2 cup water and salmon. Simmer gently, 5 minutes. Remove vegetables and salmon with a slotted spoon. Remove saucepan from heat and stir in 1 teaspoon canola oil and add salt and pepper to taste. Spoon sauce over salmon and vegetables.
ADD 2 remaining teaspoons canola oil to the same pan along with grape tomatoes. Saute 2 minutes. Sprinkle with salt and pepper to taste. Arrange around salmon and vegetables. Yield: 2 servings
PER SERVING: 413 calories (38 percent from fat), 17.5 g fat (2.7 g saturated, 8.0 g monounsaturated), 78 mg cholesterol, 39.5 g protein, 14.5 g carbohydrates, 4.3 g fiber, 140 mg sodium.