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Nutritional Information
CALORIES 420
(35% from fat)
FAT 16.2g
PROTEIN 38.7g
CARBOHYDRATES
28.4g
FIBER 1.1g
CHOLESTEROL
111 mg
SODIUM 982mg
CALCIUM 42mg
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Salmon With Grainy Mustard And Herb Sauce
Ingredients
Salmon:
- 4 Foley salmon fillets, about 6 ounces each and about 1 inch thick (service seafood department)
- Cooking spray of your choice (aisle # 8)
- 2 tablespoons dry white cooking wine (aisle # 1)
- 1/4 teaspoon salt (aisle # 8)
- 1/4 teaspoon freshly ground black pepper
(spice rack end of aisle # 8)
- 2 tablespoons finely chopped shallots (produce department)
Sauce:
- 1/4 cup low-fat mayonnaise (aisle # 6)
- 1/4 cup fat-free, less-sodium College Inn chicken broth (aisle # 6)
- 1 tablespoon chopped fresh chives or 3/4 teaspoon dried chives
- (Produce department of spice rack end of aisle # 8)
- 1 tablespoon chopped fresh parsley (produce department)
Remaining Ingredients:
- 2 cups hot cooked long-grain and wild rice (aisle # 7)
- 1 tablespoon spicy brown mustard (aisle # 6)
- 1 tablespoon fresh lemon juice (produce department)
- teaspoon freshly ground black pepper (spice rack end of aisle # 8)
Directions
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Salmon:
Preheat oven to 425 degrees.
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 black pepper; top with shallots.
Cover with foil and bake at 425 degrees for 30 minutes or until fish flakes easily when tested with a fork.
Sauce:
- To prepare sauce, combine mayonnaise and broth in a small skillet, stirring well with a whisk. Cook over medium-heat until thoroughly heated, about 2 minutes. Remove from heat, and stir chives, parsley, mustard, juice, and 1/4 teaspoon pepper.
- Serve fish and sauce over rice.
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Servings
Serves 4, serving size: 1 fillet, 3 tablespoons sauce, and ½ cup rice.
Time To Cook
UNDER 40 Minutes COMPLETE!
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