|
Yield: 4 servings |
|
| 242 calories | 5g Fat (18% of total Calories) |
| HSC Cafeteria, WVUH | Featured on menu 5/31/02 |
| SALMON: | |
| 4 (4 ounce) | Salmon fillets, about 1” thick |
| Cooking Spray | |
| 2 tablespoons | Dry white wine |
| ¼ teaspoon | Salt |
| ¼ teaspoon | Ground black pepper |
| 2 tablespoons | Finely chopped green onions or shallots (an herb that resembles an onion) |
|
SAUCE: |
|
| ¼ cup | Fat-free Miracle Whip |
| ¼ cup | Fat-free, low-sodium chicken broth |
| 1 tablespoon | Chopped fresh chives or green onions |
| 1 tablespoon | Chopped fresh parsley |
| 1 tablespoon | Spicy brown mustard |
| 1 tablespoon | Fresh lemon juice |
| ¼ teaspoon | Ground black pepper |
| Serve
with:
2
cups hot cooked brown rice |
|
| Preheat oven to 425oF. | |
| To prepare fish, arrange fillets in a 9” pie plate coated with cooking spray. Sprinkle with wine, salt, and ¼ teaspoon pepper, top with shallots. Cover with foil & bake at 425oF for 30 minutes or until fish flakes easily when tested with a fork. | |
| To prepare sauce, combine Miracle Whip and broth in a small skillet, stirring well with a whisk. Cook over medium-low heat until thoroughly heated (about 2 minutes). Remove from heat, stir in chives, parsley, mustard, juice, and ¼ teaspoon pepper. | |
| Serve fish and sauce over rice. | |
| (1 fillet, ~3 Tbsp sauce, ½ c rice) | |