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Salmon with White Wine-Mustard Sauce

Yield 4 servings (serving size: 1 fillet and 3 tablespoons sauce)
Top pan-seared salmon with a homemade white wine-mustard sauce for a quick and easy weeknight dinner that's packed with heart-healthy omega-3s. 

Ingredients

  • 1/4 teaspoon salt, divided
  • 1/8 teaspoon black pepper
  • 4 (6-ounce) salmon fillets (about 1 inch thick)
  • 1 tablespoon butter or stick margarine, divided
  • 3 tablespoons minced shallots
  • 2 tablespoons dry white wine
  • 3/4 cup fat-free, less-sodium chicken broth
  • 1 tablespoon Dijon mustard
  • 3/4 teaspoon cornstarch
  • 4 teaspoons minced fresh tarragon

Nutrition Information

  • calories 318
  • caloriesfromfat 48 %
  • fat 17.1 g
  • satfat 3 g
  • monofat 8 g
  • polyfat 4 g
  • protein 35.7 g
  • carbohydrate 2.4 g
  • fiber 0.1 g
  • cholesterol 111 mg
  • iron 0.9 mg
  • sodium 467 mg
  • calcium 16 mg

How to Make It

  1. Sprinkle 1/8 teaspoon salt and pepper over fish. Melt 1 1/2 teaspoons butter in a large nonstick skillet over medium-high heat. Add fish, and cook 7 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet, and keep warm.

  2. Melt 1 1/2 teaspoons butter in skillet over medium heat. Add the shallots, and sauté for 1 minute or until tender. Add wine, and cook for 30 seconds. Combine 1/8 teaspoon salt, broth, Dijon mustard, and cornstarch, and stir with a whisk. Add to skillet, and bring to a boil. Reduce heat, and simmer until reduced to 3/4 cup (about 1 minute). Spoon sauce over fish, and sprinkle with tarragon.