Friday, January 21, 2011

Recipe for Salmon and Peas in Parmesan Wine Sauce

Makes 4 servings, each approximately 344 calories, 16 grams fat, 13 grams carbs, 3 grams fiber, 32 grams protein; 8 WW Points+     (plus whatever pasta you use)

12 ounces salmon (I used fresh sockeye, but any kind would work, probably even canned salmon)
1 cup white wine, divided
1 ½ TBSP unsalted butter
1 ½ TBSP white whole wheat flour
Juice of ½ large lemon (about 2 TBSP)
Lemon slices for serving
1 cup 1 % milk
½ cup grated parmesan cheese
Salt and Pepper
2 TBSP chopped fresh dill or parsley, plus more for serving
1 cup frozen petite green peas, defrosted
1 cup chopped steamed asparagus (optional)

Cut salmon into bite size pieces and season with salt and pepper.  Poach salmon in ½ cup white wine for  3 minutes until color changes from dark to light (don’t overcook).  Remove salmon and pour off any leftover wine. 

Melt butter over med-high heat.  Whisk in flour.  Cook for 2 minutes until bubbly.  Slowly whisk in milk and bring to a boil.   Cook for 2 minutes over medium, whisking until smooth.  Whisk in the parmesan and cook for 1 minute.  Whisk in the wine and lemon juice until incorporated into the sauce.

Add the peas (and asparagus if using) and cook for 2 minutes.  Add the salmon and chopped herbs and cook for 1 minute.  Taste and add salt and pepper if needed.

Serve over whole grain farfalle or other pasta, with lemon wedge and sprinkle of chopped herbs.