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Oven-Poached Salmon Fillets

:  Spring 2003, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 3.5 (57 votes)

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 "
Oven-Poached Salmon Fillets Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. Preheat oven to 425°F. Coat a 9-inch glass pie pan or an 8-inch glass baking dish with cooking spray.
  2. 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.
  3. 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; 0 g added sugars; 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


More From EatingWell

Recipe Categories

Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Entertaining, casual
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
French
Mediterranean
Ease of Preparation
Easy
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Bake
Poach
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The Essential EatingWell Cookbook (2004)
Spring 2003
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