Oven-Poached Salmon with Vegetables



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

Recipe from

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Nutritional 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


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


Preheat oven to 325°.

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.