Poached Salmon with Herbed Caper Sauce
Per ServingPoached Salmon with Herbed Caper Sauce |
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|---|---|---|
| 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
- 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.
- Combine all the sauce ingredients.
- Serve the salmon cold with the sauce.
