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Salmon with Grainy Mustard-and-Herb Sauce

Yield 4 servings (serving size: 1 fillet, about 3 tablespoons sauce, and 1/2 cup rice)
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.

Ingredients

  • Salmon:
  • 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
  • Sauce:
  • 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

Nutrition 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

How to Make It

  1. Preheat oven to 425°.

  2. 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.

  3. 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.