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Diabetes Forecast

The Healthy Living Magazine

Poached Salmon with Herbed Caper Sauce

Per Serving

Poached Salmon with Herbed Caper Sauce

Makes: 4
Serving Size: 1 (4-oz.) filet; 1/4 cup sauce
Calories 200
Fat 7 g
Saturated Fat 1.4 g
Trans Fat 0 g
Carbohydrate 3 g
Fiber 0 g
Sugars 3 g
Cholesterol 50 mg
Sodium 115 mg (without added salt)
Protein 30 g
Choices: Lean meat 4
  • Makes: 4
  • Serving Size: 1 (4-oz.) filet; 1/4 cup sauce
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes

Ingredients

Salmon
4 (4-oz.) salmon filets
Few slices Vidalia onion
5 peppercorns
Water to cover
Sauce
1 cup fat-free yogurt, preferably Greek-style
1 small cucumber, peeled, seeded, and diced
1 Tbsp. minced basil
1 tsp. minced thyme
2 tsp. capers
Salt and pepper to taste

Directions

  1. To prepare the salmon: Place the salmon in a skillet with the onion, peppercorns, and water to cover. Bring to a boil. Lower the heat and simmer for 7 to 9 minutes until the salmon is cooked through. Remove with a slotted spoon and refrigerate.
  2. Combine all the sauce ingredients.
  3. Serve the salmon cold with the sauce.
 
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