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Oven-Poached Salmon with Vegetables

Yield 4 servings (serving size: 1 fillet, 1/3 cup fennel mixture, and 3 tablespoons broth).

Ingredients

  • 2/3 cup fat-free, less-sodium chicken broth
  • 1/2 cup thinly sliced fennel bulb (about 1 small bulb)
  • 1/4 cup julienne-cut carrot
  • 6 thyme sprigs
  • 1 garlic clove, minced
  • 2/3 cup dry white wine
  • 1/2 cup diced green bell pepper
  • 1/2 cup diced red bell pepper
  • 4 (6-ounce) salmon fillets (about 1 inch thick)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Nutrition Information

  • calories 298
  • caloriesfromfat 43 %
  • fat 14.2 g
  • satfat 2.5 g
  • monofat 6.8 g
  • polyfat 3.2 g
  • protein 36.2 g
  • carbohydrate 4.3 g
  • fiber 0.9 g
  • cholesterol 111 mg
  • iron 1.7 mg
  • sodium 466 mg
  • calcium 30 mg

How to Make It

  1. Preheat oven to 325°.

  2. Combine first 5 ingredients in a large skillet; bring to a simmer over low heat. Cover and cook 5 minutes. Stir in wine and bell peppers. Cook 1 minute; remove from heat. Sprinkle fillets with salt and black pepper. Place fillets, skin sides up, over vegetable mixture in pan. Cover with lid; wrap handle with foil. Bake at 325° for 15 minutes or until fish flakes easily when tested with a fork. Discard skin and thyme sprigs. Arrange fillets and fennel mixture on individual plates; drizzle with cooking liquid.