Poaching salmon in white wine produces a moist, flavorful result. Broccoli and carrots, poached with the salmon, add to the flavor and the resulting sauce. Sauteed grape tomatoes complete the dish.
All that’s needed is a quick-cooking rice to finish the fast and easy dinner. I use brown rice that can be microwaved in 1 to 1 ½-minutes, depending on the brand. You will need ¾ cup for each serving; save the rest for another use.
HELPFUL HINTS
Use the same pan to cook the salmon, vegetable medley and tomatoes.
Cherry tomatoes can be used instead of grape tomatoes.
COUNTDOWN
Start salmon dish.
While salmon cooks, prepare rice.
SHOPPING LIST
To buy: 1 bottle dry white wine, 1 container ground allspice, 1 container ground thyme, 1 bunch broccoli florets, 1 package sliced carrots, ¾ pound salmon fillet, 1 package grape tomatoes, 1 package microwave brown rice.
Staples: Canola oil, salt, black peppercorns.
WHITE WINE POACHED SALMON WITH VEGETABLE MEDLEY
½ cup dry white wine
1 teaspoon ground allspice
1 teaspoon ground thyme
1 cup broccoli florets
1 cup sliced carrots
¾ pound salmon fillet
3 teaspoons canola oil, divided use
Salt and freshly ground pepper
1 cup grape tomatoes
Combine 2 cups water, white wine, allspice, thyme, broccoli and carrots in a large saucepan. Bring to a simmer, cover and cook 5 minutes. Add another ½ cup water and salmon. Simmer gently, 5 minutes. Remove vegetables and salmon with a slotted spoon. Remove saucepan from heat and stir in 1 teaspoon canola oil and add salt and pepper to taste. Spoon sauce over salmon and vegetables.
Add 2 remaining teaspoons canola oil to the same pan along with grape tomatoes. Sauté 2 minutes. Sprinkle with salt and pepper to taste. Arrange around salmon and vegetables. Makes 2 servings.
Per serving: 413 calories (38 percent from fat), 17.5 g fat (2.7 g saturated, 8.0 g monounsaturated), 78 mg cholesterol, 39.5 g protein, 14.5 g carbohydrates, 4.3 g fiber, 140 mg sodium.
Linda Gassenheimer is the author of “Fast and Flavorful-Great Diabetes Meals from Market to Table.”
About the Author
