Salmon with Grainy Mustard-and-Herb Sauce

Cooking Light
Omega-3-rich salmon fillets are moist and succulent when poached in the oven with a little wine and shallots. Serve with sautéed spinach or broccoli.
4 servings (serving size: 1 fillet, about 3 tablespoons sauce, and 1/2 cup rice)


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4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
2 tablespoons dry white wine
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons finely chopped shallots
1/4 cup low-fat mayonnaise
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
1 tablespoon spicy brown mustard
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
Remaining ingredient:
2 cups hot cooked long-grain and wild rice


Preheat oven to 425°.

To prepare fish, arrange fillets, skin sides down, in a 9-inch pie plate coated with cooking spray. Sprinkle with wine, salt, and 1/4 teaspoon pepper; top with shallots. Cover with foil; bake at 425° for 30 minutes or until fish flakes easily when tested with a fork.

To prepare sauce, combine mayonnaise and broth in a small skillet, stirring well with a whisk. Cook over medium-low heat until thoroughly heated (about 2 minutes). Remove from heat, and stir in chives, parsley, mustard, juice, and 1/4 teaspoon pepper. Serve fish and sauce over rice.

Created date

June 2004

Nutritional Information

Calories 420
Caloriesfromfat 35 %
Fat 16.2 g
Satfat 2.9 g
Monofat 7.4 g
Polyfat 4.1 g
Protein 38.7 g
Carbohydrate 28.4 g
Fiber 1.1 g
Cholesterol 111 mg
Iron 2 mg
Sodium 982 mg
Calcium 42 mg