Puree fresh green peas with cream and broth for a smooth sauce. It's also delicious over chicken.
4 green onions, thinly sliced
3 garlic cloves, minced
2 cups shelled green peas (about 2 pounds unshelled)
1 cup fat-free, less-sodium chicken broth
1/2 teaspoon salt, divided
1/4 cup half-and-half
1 tablespoon chopped fresh dill
4 (6-ounce) salmon fillets, skinned
1/4 teaspoon freshly ground black pepper
2 cups hot cooked long-grain white rice
Dill sprigs (optional)
How to Make It
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onions to pan; cook for 1 minute, stirring frequently. Add garlic to pan; cook 30 seconds. Add green peas to pan; cook 1 minute, stirring frequently. Add broth and 1/4 teaspoon salt, and bring to a simmer. Cook 4 minutes or until peas are tender. Transfer pea mixture to a food processor, and process 2 minutes or until smooth. Strain the mixture through a sieve over a bowl, reserving liquid; discard solids. Stir in half-and-half and chopped dill. Cover and keep warm.
Wipe pan clean with paper towels. Place pan over medium-high heat. Sprinkle salmon fillets evenly with remaining 1/4 teaspoon salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 2 1/2 minutes. Carefully turn fish over; cook 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with pea mixture and rice. Garnish with dill sprigs, if desired.
Wine note: The green flavors (peas, dill, and green onions) in this dish could easily be mirrored by a fresh, green-tasting sauvignon blanc. However, I prefer to serve this with a German spätlese riesling instead. The pure fruity and floral character of the riesling is an exquisite counterpoint to the richness of the salmon. Try the Pfeffingen "Ungsteiner Herrenberg" Riesling Spätlese 2004 from Pfalz, Germany ($20). --Karen MacNeil
You May Like
Sign Up for our Newsletter
Join our newsletter for free recipes, healthy living inspiration, and special offers.
I made slight changes to the recipe -- used 3 very large garlic cloves, frozen sweet peas, little less than the 1/4 C of half and half and used fresh mint, instead of dill. I did strain the pea mixture, but then decided to add the 'solids' back in for some texture. The flavor of the sweet pea cream is 'delicate' -- I think the sauce would be good over pasta or rice. It's so easy to make that I'll make it again -- both for weekday meals and for company.
Eat Well. Lose Weight. Live Healthy. Delicious and healthy recipes customized for you!