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Wednesday, January 26, 2011

Recipe for Salmon and Peas in Parmesan Wine Sauce

There is an old adage “don’t use cheese with fish” so if you are a purist you won’t like this recipe.  We, however, loved it!  I’m always looking for new fish recipes and hadn’t come across anything lately that really impressed me, so I went with my gut and pulled this together.  It took less than thirty minutes from start to finish and it will definitely be in the rotation going forward.

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.

How are you doing with getting two servings of fish a week?  Any good recipes to share?

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