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Salmon Tarragon

 Salmon Tarragon
“As graduate students with two young children, my husband and I are always on the lookout for quick and healthy meals,” notes Shannon Beck of Laredo, Texas. “Tarragon and peas complement the salmon in this main course, and best of all, it’s on the table in minutes.”
4 ServingsPrep/Total Time: 30 min.


  • 4 salmon fillets (4 ounces each)
  • 1/2 cup chopped green onions
  • 1 tablespoon butter
  • 3 tablespoons all-purpose flour
  • 1-1/2 cups fat-free milk
  • 1 cup frozen peas, thawed
  • 3/4 cup fat-free sour cream
  • 1 teaspoon dried tarragon
  • 1/2 teaspoon salt
  • 1/4 teaspoon white pepper
  • 1/8 teaspoon ground turmeric
  • 1/8 teaspoon cayenne pepper


  • In a large skillet, bring 1 in. of water to a boil. Carefully add the
  • salmon. Reduce heat; cover and simmer for 5-10 minutes or until fish
  • flakes easily with a fork.
  • Meanwhile, in a large saucepan, saute the onions in butter until
  • tender. Stir in flour until blended; gradually add milk. Bring to a
  • boil over medium heat; cook and stir for 1-2 minutes or until
  • thickened. Reduce heat to low. Stir in the peas, sour cream and
  • seasonings; heat through. Serve over salmon. Yield: 4 servings.
Nutritional Facts: 1 fillet with 2/3 cup sauce equals 373 calories,

2 of 2

Salmon Tarragon (continued)

Nutritional Facts: 16 g fat (4 g saturated fat), 84 mg cholesterol, 519 mg sodium, 24 g carbohydrate, 2 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.