Nutritional Information
CALORIES 420
(35% from fat)
FAT 16.2g
PROTEIN 38.7g
CARBOHYDRATES
28.4g
FIBER 1.1g
CHOLESTEROL
111 mg
SODIUM 982mg
CALCIUM 42mg

Servings
Serves 4
Serving size: 1 fillet, 3 tablespoons sauce, and ½ cup rice.


Time To Cook
Under 40 minutes complete
Salmon With Grainy Mustard
And Herb Sauce

Ingredients
    Salmon:
  • 4 fresh salmon fillets, about 6 ounces each and about 1 inch thick
  • Cooking spray of your choice
  • 2 tablespoons dry white cooking wine
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons finely chopped shallots Sauce:
  • 1/4 cup low-fat mayonnaise
  • 1/4 cup fat-free, less-sodium chicken broth
  • 1 tablespoon chopped fresh chives or 3/4 teaspoon dried chives
  • 1 tablespoon chopped fresh parsley Remaining Ingredients:
  • 2 cups hot cooked long-grain and wild rice
  • 1 tablespoon spicy brown mustard
  • 1 tablespoon fresh lemon juice
  • teaspoon freshly ground black pepper
Directions
  
    Salmon:
  1. Preheat oven to 425 degrees.
  2. To prepare fish, arrange fillets, skin sides down, in a 9-inch pie plate coated with cooking spray. Sprinkle with wine, salt, and 1/4 teaspoon black pepper; top with shallots.
  3. Cover with foil and bake at 425 degrees for 30 minutes or until fish flakes easily when tested with a fork.
    Sauce:
  1. To prepare sauce, combine mayonnaise and broth in a small skillet, stirring well with a whisk. Cook over medium-heat until thoroughly heated, about 2 minutes. Remove from heat, and stir chives, parsley, mustard, juice, and 1/4 teaspoon pepper.
  2. Serve fish and sauce over rice.
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