Oven-Poached Salmon Fillets

From EatingWell: Spring 2003, The Essential EatingWell Cookbook (2004) — Subscribe Now!

Baking salmon fillets, covered, with a little wine and some shallots produces moist, succulent results as long as you remember the two cardinal rules of fish cookery: choose only the freshest fish and don't overcook it. Serve topped with your favorite sauce, if desired.

READER'S COMMENT:

"I make this at least once every 2 weeks and it never ceases to amaze me how delicious the salmon turns out! And it's so easy!!! Jennifer, San Diego, CA "

4 servings

Active Time: 10 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1 pound salmon fillet, cut into 4 portions, skin removed, if desired
2 tablespoons dry white wine
1/4 teaspoon salt
Freshly ground pepper, to taste
2 tablespoons finely chopped shallot, (1 medium)
Lemon wedges, for garnish

Preparation

Preheat oven to 425°F. Coat a 9-inch glass pie pan or an 8-inch glass baking dish with cooking spray.
Place salmon, skin-side (or skinned-side) down, in the prepared pan. Sprinkle with wine. Season with salt and pepper, then sprinkle with shallots. Cover with foil and bake until opaque in the center and starting to flake, 15 to 25 minutes, depending on thickness.
When the salmon is ready, transfer to dinner plates. Spoon any liquid remaining in the pan over the salmon and serve with lemon wedges.

Nutrition

Per serving: 216 calories; 12 g fat (2 g sat, 4 g mono); 67 mg cholesterol; 1 g carbohydrates; 23 g protein; 0 g fiber; 213 mg sodium; 432 mg potassium.

Nutrition Bonus: 433 mg potassium (22% dv).

Exchanges: 3 1/2 lean protein