HELPFUL HINTS
Apple juice can be substituted for the white wine in the recipe. The flavor will be different, but still delicious.
Countdown:
- Prepare ingredients.
- Place potatoes on to cook
- Make salmon fillet.
- Finish potatoes.
SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound salmon fillet, 1 bottle dry white wine, 1 small bottle maple syrup, 1 can olive oil spray, 1 small bunch parsley, 3/4 pound sweet potatoes, and 1/4 pound broccoli florets.
Staples: Olive oil, salt and black peppercorns.
Maple syrup and wine add a savory, sweet flavor to pan-roasted salmon. Roasting in the oven intensifies the flavor of the ingredients, but takes much longer than sautéing. Pan-roasting is a great compromise. The salmon fillet is sautéed and then roasted in a covered skillet for 7 to 8 minutes for a 3/4-inch fillet.
The rule for cooking fish is to measure the fillet at its thickest section and cook 10 minutes per inch of thickness. Fish continues to cook once it is removed from the heat, so to prevent overcooking, I shave that number down to 8 minutes per inch.
Sweet potatoes and broccoli make a colorful side dish to complete this dinner.
Pan-Roasted Maple Salmon
1/4 cup dry white wine
1 tablespoon maple syrup
Olive oil spray
3/4 pound wild salmon fillet
Salt and freshly ground black pepper
2 tablespoons chopped parsley (optional)
Mix the white wine and maple syrup together and set aside. Spray a medium-size, nonstick skillet with olive oil spray and place over medium-high heat. Add the salmon fillet, skin side up. Cover and saute 4 minutes. Turn and add salt and pepper to taste to the cooked side. Cover and cook 2 minutes. Spoon sauce over salmon, cover and cook 1 minute. Remove salmon to 2 plates. Reduce sauce about 30 seconds to thicken slightly and spoon over the salmon. Sprinkle chopped parsley on top. Makes 2 servings.
Per serving: 313 calories (37 percent from fat), 13 grams fat (1.8 grams saturated, 4.9 grams monounsaturated), 96 milligrams cholesterol, 33.9 grams protein, 8.3 grams carbohydrates, 0.1 grams fiber, 80 milligrams sodium.
Sweet Potatoes and Broccoli
3/4 pound sweet potatoes (about 2 1/4 cups pieces)
1/4 pound broccoli florets (about 2 1/4 cups)
1 tablespoon olive oil
Salt and freshly ground black pepper
Peel potatoes and cut into 1-inch pieces. Place in a large saucepan and add cold water to cover. Cover with a lid and bring to a boil. Boil 3 minutes. Add broccoli and continue to boil 2 minutes. Drain. Add olive oil and salt and pepper to taste. Toss well. Makes 2 servings.
Per serving: 171 calories (14 percent from fat), 2.6 grams fat (0.4 grams saturated, 1.7 grams monounsaturated), no cholesterol, 4.7 grams protein, 34.3 grams carbohydrates, 4.5 grams fiber, 104 milligrams sodium.
