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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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

The refrigerator light goes on...

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.

Reduced-Fat Mayonnaise

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


 

Poached Salmon with Lemon Dill Mayonnaise



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

AND

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
1/4 tsp salt
fresh ground black pepper
3 quarts water
1 small shallot (minced)
2 bay leaves
6 black peppercorns
1/8 tsp allspice
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.

Nutrition Facts

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  
Cholesterol 80mg 27%
Sodium 130mg 5%
Total Carbohydrates 3g 1%
    Dietary Fiber 0g 1%
    Sugars 2g  
Protein 25g  
Vitamin A 19% Vitamin C 14%
Calcium 5% Iron 6%
Vitamin K 12 mcg Potassium 538 mg
Magnesium 32 mg