Fish is the greatest choice for a healthy dinner. It may boost your mood and give you a healthy dose of protein.
Salmon is not a mild-tasting fish, so a creamy sauce made of low-fat yogurt, mayonnaise, and herbs balances the flavors and helps make the dish cool and refreshing. Here the fish is served on a bed of couscous flavored with the light, wine-based poaching liquid in the fish, eliminating the need for store-bought broth, that is usually full of sodium.
Salmon with Tarragon Mayo
Preparation and cooking: 35 minutes
You Will Need
Salmon
4 (4 ounce) salmon steaks or fillets
1/2 cup dry white wine
1 to two bay leaves
Strip of pared lemon zest
Mayonnaise
4 tablespoons low-fat mayonnaise
1/2 cup plain low-fat yogurt
Finely grated zest of 1 lemon
2 tablespoons chopped
Fresh tarragon
Couscous
1 cup couscous
4 tomatoes, roughly chopped
3 scallions, chopped
2 cups watercress, roughly chopped
1 tablespoon olive oil
Juice of just one lemon
Salt and pepper
What to Do
1. Put the salmon inside a deep-sided, nonstick skillet. Pour your wine regarding this and add the bay leaves, lemon zest, and seasoning to taste. Bring to a boil, then lessen the heat, cover, and poach the salmon until just cooked, about 5 to 6 minutes. It ought to still be very slightly translucent within the center.
2. Meanwhile, stir together the mayonnaise, yogurt, grated lemon zest, and tarragon. Season lightly with pepper and salt and spoon the mixture right into a serving bowl.
3. Once the fish is cooked, drain off the majority of the cooking liquid right into a measuring cup, and add enough boiling water to create 1 1/2 cups. Cover the pan with a lid to keep the salmon warm, off the heat.
4. Pour the diluted fish broth within the couscous inside a bowl and then leave for 3 to 4 minutes for that liquid to become absorbed. Fluff up the couscous with a fork and stir within the chopped tomatoes, scallions, and watercress. Drizzle the olive oil and lemon juice regarding this, and stir to combine everything together. Season slightly with pepper and salt.
5. Serve the warm salmon with the couscous salad and the tarragon mayonnaise.
Serves 4
Some More Ideas
Low-fat sour cream can be used for making the sauce in place of the yogurt and mayonnaise.
For a watercress sauce, switch the tarragon with 1/4 cup chopped watercress.
Special occasions: Cook a whole salmon and serve it garnished with twists of lemon and sprigs of fresh tarragon. To prepare salmon, season and wrap loosely inside a large sheet of foil coated with cooking spray, then bake inside a preheated 350F oven until fish flakes easily with a fork, allowing Ten minutes per pound.
Plus Points
Exchanges: starch 2 1/2, vegetable 2, meat (lean) 3, fat 1
Nutrition Facts
Per serving: calories 463, calories from fat 138, fat 15g, saturated fat 3g, cholesterol 73mg, sodium 247mg, carbohydrate 46g, fiber 4g, sugars 11g, protein 33g. Excellent supply of niacin, phosphorus, potassium, riboflavin, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C