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Poached Salmon with Tarragon Sauce Recipe

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Laura Lunardi prepares her perfectly poached salmon when she doesn't want to heat up the kitchen. Fixing the sauce first allows the herb seasonings to meld and enhance the mild-tasting steaks. Laura writes, "Use two slotted spatulas to remove the poached fish from the pan. Poached fish is delicate and tends to break apart easily."

This recipe is:

Healthy

Quick

Diabetic Friendly

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Poached Salmon with Tarragon Sauce Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

15 10 25

Ingredients

1/3 cup plain yogurt
1/4 cup fat-free mayonnaise
2 tablespoons thinly sliced green onion
2 tablespoons minced fresh parsley
1 teaspoon minced fresh tarragon or1/2 teaspoon dried tarragon
1/4 teaspoon salt
1/4 teaspoon white pepper,divided
1 cup reduced-sodium chicken broth
1/2 cup water
1/4 cup lemon juice
1 bay leaf
4 salmon steaks (5 ounces each)

Directions

In a small bowl, combine the yogurt, mayonnaise, onion, parsley, tarragon, salt and 1/8 teaspoon pepper. Cover and refrigerate.
In a large nonstick skillet, combine the broth, water, lemon juice, bay leaf and remaining pepper. Bring to a boil. Reduce heat; add the salmon.
Cover and poach for 8-10 minutes or until fish is firm and flakes easily with a fork. Remove from poaching liquid. Serve with tarragon sauce. Yield: 4 servings.

Nutritional Analysis: One serving (1 salmon steak with 2 tablespoons sauce) equals 261 calories, 12 g fat (3 g saturated fat), 77 mg cholesterol, 500 mg sodium, 5 g carbohydrate, 1 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.

Originally published as Poached Salmon with Tarragon Sauce in Light & Tasty August/September 2004, p11

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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