This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in sour cream; Best Foods and Hellman's mayonnaises are gluten-free.
"When you feel neglected, think of the female salmon, who lays 3,000,000 eggs but no one remembers her on Mother's Day."
-Sam Ewing, Writer
I love poaching food but don't always think of it. It's the perfect way to cook because it gives you just the right control over the cooking process. The poaching water is a good way to impart flavor and the best part -- no added calories because of having to cook in a fat.
The amount of fat varies pretty widely between the non-fat and regular mayonnaise which has up to 10 or 11 grams of fat per tablespoon.
Reduced-fat mayonnaises are great for making salads, and there are a number of choices available to you. I feel that Blue Plate Low Fat mayonnaise has great flavor with only 2 grams of fat and 25 calories per tablespoon. Hellmans Light - Best Foods in the Western U.S. - mayonnaise is quite good also at 15 calories.
I do not like using non-fat mayonnaise for dressings very much - I have found that they simply are not creamy enough.
Light mayonnaise or reduced-fat mayonnaise usually has about 1 gram of fat per tablespoon. I generally keep this around for making sandwiches.
1 tablespoon Blue Plate Low Fat Mayonnaise = 25 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 4g carbohydrates, 140mg sodium, <5mg cholesterol
1 tablespoon Hellmans Light mayonnaise = 15 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 2g carbohydrates, 130mg sodium, 0mg cholesterol
Servings = 4 | Serving size =4 ounces fish with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe is great as sandwiches for leftovers.
Serve with Wild Rice or Plain Mashed Potatoes or Mashed Yams or Rice and Lentil Pilaf or Yam Home Fries or Plain Mashed Potatoes - Low Sodium Version or Rice and Lentil Pilaf - Low Sodium Version or Wild Rice - Low Sodium Version
Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions
|1/4 cup||reduced fat mayonnaise|
|1/4 cup||reduced fat sour cream|
|1 tsp||prepared horseradish|
|1 Tbsp||fresh lemon juice|
|1/2 tsp||lemon zest|
|2 Tbsp||fresh dill|
|1/8 tsp||dried tarragon|
|fresh ground black pepper|
|1 small||shallot (minced)|
|4 4 ounce||salmon filets|
Combine the mayonnaise, sour cream, horseradish, lemon juice, lemon zest, dill, tarragon, salt and pepper in a small bowl and mix well. Chill.
Place the water in a large skillet over high heat. Add the shallot, bay leaves, peppercorns and allspice. When the water begins to boil reduce the heat to medium low so that the water is barely shivering. Let the water heat at that temperature for about ten minutes.
Add the salmon filets to the poaching water and increase the heat slightly. Do not let the water come to a higher boil than a shiver.
Poach the salmon for about 8 - 12 minutes depending on thickness. Remove to a paper towel to blot dry and then place on a plate. Top with the mayonnaise and serve.
Serving size = 4 ounces fish with sauce
Servings = 4
Amount Per Serving
|Calories 243||Calories from Fat 127|
|% Daily Value|
|Total Fat 14g||22%|
|Saturated Fat 3g||16%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 3g||1%|
|Dietary Fiber 0g||1%|
|Vitamin A 19%||Vitamin C 14%|
|Calcium 5%||Iron 6%|
|Vitamin K 12 mcg||Potassium 538 mg|
|Magnesium 32 mg|