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Salmon with Sweet Pea Cream

Yield 4 servings (serving size: 1/2 cup rice, 1 salmon fillet, and 1/4 cup sauce)
Puree fresh green peas with cream and broth for a smooth sauce. It's also delicious over chicken.

Ingredients

  • Cooking spray
  • 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)

Nutrition Information

  • calories 405
  • caloriesfromfat 29 %
  • fat 12.9 g
  • satfat 3.7 g
  • monofat 5.4 g
  • polyfat 2.7 g
  • protein 38.2 g
  • carbohydrate 33.9 g
  • fiber 3.8 g
  • cholesterol 86 mg
  • iron 2.7 mg
  • sodium 495 mg
  • calcium 72 mg

How to Make It

  1. 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.

  2. 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.

  3. 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