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Poached Salmon with Mustard-Dill Sauce

  • 1 tsp. olive or vegetable oil
  • 2 Tbsp. finely chopped shallots
  • 1 1/2 cups fat free skim or 1% lowfat milk
  • 1/2 tsp. salt
  • freshly ground black pepper to taste
  • 1 1/4 pounds salmon fillet, about 1 inch thick, skin on, cut into 4 portions
  • 1 Tbsp. fresh lemon juice
  • 1 1/2 tsp. cornstarch
  • 2 Tbsp. chopped fresh dill
  • 1/4 cup reduced-fat sour cream
  • 2 tsp. Dijon mustard
  • lemon wedges and fresh dill sprigs for garnish
In a 10" skillet or saute pan, heat oil over medium heat. Add shallots and saute until softened, 30 to 60 seconds. Add milk, shallots, salt and pepper; bring to simmer, stirring. Reduce heat to low. Slip in salmon pieces, skin-side up; immediately turn over. Cover and poach gently, spooning cooking liquid over top of salmon occasionally, just until interior is opaque, 10 to 12 minutes.

With a slotted spoon, carefully transfer salmon to a warm platter. Cover and keep warm. In a small bowl, mix lemon juice and cornstarch; add to poaching liquid and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in sour cream, chopped dill and mustard. Garnish salmon with lemon wedges and dill sprigs. Serve with the mustard-dill sauce. Yields 4 servings.

Nutritional facts: 300 calories, 17 g fat, 15% calcium.

Source:
WhyMilk.com.


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