Dinner in minutes

A wine-spiked bath yields moist, flavorful salmon

 

Main Dish

White Wine Poached Salmon with Vegetable Medley

1/2 cup dry white wine

1 teaspoon ground allspice

1 teaspoon ground thyme

1 cup broccoli florets

1 cup sliced carrots

3/4 pound salmon fillet

3 teaspoons canola oil, divided use

Salt and freshly ground pepper

1 cup grape tomatoes

Combine 2 cups water, white wine, allspice, thyme, broccoli and carrots in a large saucepan. Bring to a simmer, cover and cook 5 minutes. Add another 1/2 cup water and salmon. Simmer gently, 5 minutes. Remove vegetables and salmon with a slotted spoon. Remove saucepan from heat and stir in 1 teaspoon canola oil and add salt and pepper to taste. Spoon sauce over salmon and vegetables.

Add 2 remaining teaspoons canola oil to the same saucepan along with grape tomatoes. Sauté 2 minutes. Sprinkle with salt and pepper to taste. Arrange around salmon and vegetables. Makes 2 servings.

Per serving: 413 calories (38 percent from fat), 17.5 g fat (2.7 g saturated, 8.0 g monounsaturated), 78 mg cholesterol, 39.5 g protein, 14.5 g carbohydrates, 4.3 g fiber, 140 mg sodium.


linda@dinnerinminutes.com

Poaching salmon in white wine produces a moist, flavorful result. Broccoli and carrots, poached with the salmon, add to the flavor and the resulting sauce. Sautéed grape tomatoes complete the dish.

All that’s needed is a quick-cooking rice to finish the quick and easy dinner. I use brown rice that can be microwaved in 1 to 1 1/2-minutes, depending on the brand. You will need 3/4 cup for each serving; save the rest for another use.

This meal contains 633 calories per serving with 35 percent of calories from fat.

Helpful hints

• Use the same pan to cook the salmon, vegetable medley and tomatoes.

• Cherry tomatoes can be used instead of grape tomatoes.

Countdown

• Start salmon dish.

• While salmon cooks, prepare rice.

Shopping List

To buy: 1 bottle dry white wine, 1 container ground allspice, 1 container ground thyme, 1 bunch broccoli florets, 1 package sliced carrots, 3/4 pound salmon fillet, 1 package grape tomatoes, 1 package microwave brown rice.

Staples: Canola oil, salt, black peppercorns.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful-Great Diabetes Meals from Market to Table.”

Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.

Read more Dinner In Minutes stories from the Miami Herald

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