salmon

Salmon in a Skillet with Creamy Dijon Sauce

October 27, 2017 no comments operator Categories Healthy Living, Recipes

Think cooking fish is daunting? This recipe practically makes itself.  Top this simple stir-fry   top with a  protein-packed  sauce  for a flavourful entrée in minutes.

Ingredients:
1 pound skinless salmon fillets, rinsed and sliced into cubes
1 small onion, finely diced
2 gloves garlic, minced
6 ounce bag of baby spinach
1 tablespoon olive oil
½ cup dry white wine
1 cup low sodium chicken broth
2 tablespoon Dijon mustard
½ cup plain nonfat Greek yogurt
2 tablespoon fresh dill, chopped

  1. Heat the olive oil in a large sauté pan over medium-high heat.  Season the salmon cubes with pepper and add them to a pan in a single layer.  Sauté the salmon on both sides until golden brown about 3-4 minutes per side.  Transfer salmon to a platter and keep warm.
  2. Lower the heat to medium and add  the onion to the sauté pan.  Cook until the onion is soft and translucent, about 5 minutes.  Add the garlic and cook for 1 minute more
  3. Add the wine to the pan and cook until it is almost completely evaporated.  Add the chicken broth and cook until it is reduced by half.  Whisk in the mustard, yogurt, and half the dill  and stir until the sauce is smooth and creamy.
  4. Add the salmon and the spinach to the sauce to heat them for a minute or two longer (until the spinach wilts).  Transfer the salmon and spinach to a platter, sprinkle with dill  and serve.

**You can substitute salmon for any fish of choice such as tilapia, red snapper, halibut, sole, and flounder.  Bake at 400 degrees and estimate a 10 minute cooking time per inch of thickness. Cooked fish will easily flake when pierced with a fork.
Makes 4 servings.  Serving size: 4 ounce salmon with spinach and sauce
Per serving: 305 calories, 33 grams protein
Cook time 15 minutes

Courtesy of Sari Greaves, RDN, co-author of The Cardiac Recovery Cookbook.