Salmon gazpacho. (Lisa Gassenheimer/TNS)
Photo: Lisa Gassenheimer
Photo: Lisa Gassenheimer

Simmer down with this soothing soup

Fresh salmon, cucumbers and tomatoes make a soothing, soup supper. Gazpacho is a Spanish soup served at room temperature or chilled. Adding freshly cooked salmon creates a complete one-dish meal where the soup ingredients flavor the salmon.

The secret to the rich flavor of this dinner is that the salmon is cooked for just a few minutes on its own and removed from the saucepan, so that it does not overcook. It’s then added to the remaining ingredients in the gazpacho.

The salmon may be a little red in the center when it is removed from the skillet. It will continue to cook in its own heat once it is removed.

Helpful hints:

  • Low-sodium V8 juice can be used instead of low-sodium tomato juice.
  • The general rule for cooking fish is 10 minutes for a 1-inch thick piece. If the fish is thicker or thinner, adjust the cooking time using the 10-minute rule as a guideline. Remember the fish will continue to cook after it is removed from the heat. I usually cook the fish 8 minutes per inch to account for this.

Countdown:

  • Prepare ingredients.
  • Cook salmon.
  • Toast bread.
  • Complete soup.

Shopping list:

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound salmon fillet, 1 container low-sodium tomato juice, 2 medium tomatoes, 1 Vidalia or red onion, 1 cucumber, 1 small bunch scallions, 1 bottle balsamic vinegar and 1 carton plain, nonfat yogurt and 1 package crusty package whole wheat bread.

Staples: olive oil, salt and black peppercorns.

Salmon Gazpacho

Recipe by Linda Gassenheimer

3/4 pound salmon fillet

1 cup low-sodium tomato juice

2 cups diced ripe tomatoes, divided use

3/4 cup diced Vidalia or red onion

3/4 cup plus 2 tablespoons diced cucumber (divided use)

2 teaspoons olive oil

2 teaspoons balsamic vinegar

1 cup nonfat, plain yogurt

Salt and freshly ground black pepper

2 slices crusty whole wheat bread

2 scallions sliced (about 1/2 cup)

Heat a nonstick skillet over medium-high heat. Add the salmon and saute 3 minutes, turn and saute 3 minutes for a 3/4-inch piece. If the salmon is thicker, cook another 2 minutes per side until salmon is cooked through.

While salmon cooks, pour tomato juice into a blender or food processor. Set aside 2 tablespoons diced tomatoes and add remaining tomatoes to the blender. Add the onion, 3/4 cup diced cucumber, olive oil, balsamic vinegar and yogurt. Blend until smooth. Add salt and pepper to taste. Divide between 2 large soup bowls. Toast bread. Cut cooked salmon into 1 to 2-inch pieces and divide between the bowls. Sprinkle remaining 2 tablespoons diced tomatoes, and cucumber over soup and sprinkle scallions on top.

Yield 2 servings.

Per serving: 497 calories (31 percent from fat), 17.2 g fat (2.8 g saturated, 6.1 g monounsaturated), 99 mg cholesterol, 46.5 g protein, 42.3 g carbohydrates, 6.4 g fiber, 259 mg sodium.

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