Oven-Poached Salmon with Vegetables

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

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Nutritional Information

Amount per serving
  • Calories: 298
  • Calories from fat: 43%
  • Fat: 14.2g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 6.8g
  • Polyunsaturated fat: 3.2g
  • Protein: 36.2g
  • Carbohydrate: 4.3g
  • Fiber: 0.9g
  • Cholesterol: 111mg
  • Iron: 1.7mg
  • Sodium: 466mg
  • Calcium: 30mg

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

Preparation

  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.
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