Poached wild walmon with leeks and mustard

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Dinner tonight, May 4, 2013
4 Servings

  • Vegetable Oil Cooking Spray
  • ¾ lb. Thinly Sliced Leeks
  • 2 tablespoons Grainy Mustard
  • 2 tablespoons Olive Oil
  • ¼ teaspoon Salt
  • ¼ teaspoon Sugar
  • 1 cup Dry White Wine
  • 1 ½ cups Water
  • 1 lb. Wild Salmon, cut into 4 pieces (about 4 ounces each)
  • Juice Of 2 Lemons

1) In a mixing bowl combine mustard, olive oil, salt and sugar. Set aside.

2) In a large frying pan, bring wine, leeks and water to a boil. Reduce heat to low and simmer and add salmon. Cover and cook until fish is just cooked through, about three to five minutes depending on thickness. (You can see by making a small cut and peeking in the middle of the fillet; make sure that most of the deep orange colour is gone). Take care not to overcook because fish will continue cooking even after it is removed from the pan.

3) Remove salmon immediately from cooking liquid and put on individual plates. Squeeze lemon juice on fish. Garnish with mustard mixture.

NOTE: Round out with ⅓ cup of brown rice or whole wheat couscous and 1 cup of mixed vegetables.

Nutritional notes:
1 Serving
Calories: 330
Protein: 24g
Carbohydrate: 15g
Dietary Fiber: 2g
Fat: 14g
Saturated Fat: 2g
Cholesterol: 62mg
Calcium: 77mg
Sodium: 300mg

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