Summer Salmon and Asparagus
Fresh young vegetables and succulent salmon make this casserole highly nutritious, and it is also quick to prepare. Choose tiny leeks, tender asparagus and sugar-snap peas, all of which add visual appeal to the dish. Serve boiled new potatoes with the summer salmon and asparagus for a complete meal.
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
| Servings | Prep Time | Cook Time |
| 4servings | 10minutes | 20minutes |
| Servings | Prep Time |
| 4servings | 10minutes |
| Cook Time |
| 20minutes |
- 4 skinless salmon fillets (about 4 oz/125 g each)
- 2 leeks thinly sliced
- 8 oz asparagus spears
- 1 cup sugar snap peas
- 4 tbsp dry white wine
- 1 cup reduced-sodium vegetable broth
- Salt and pepper
- 1 tbsp fresh chives snipped, to garnish
|
Ingredients
Servings: servings
Units:
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- Run your fingertips over each salmon fillet to check for stray bones, pulling out any that remain.
- Arrange the leeks in a single layer in the bottom of a large Dutch oven coated with cooking spray. Lay the pieces of salmon on top. Surround the fish with the asparagus and peas. Add the wine and broth, and season lightly with salt and pepper.
- Place the Dutch oven over medium-high heat and bring broth to a boil, then cover with a tight-fitting lid and reduce the heat to low. Cook the fish and vegetables until the salmon is pale pink all the way through and the vegetables are tender, about 12 to 14 minutes. Sprinkle the chives over the salmon and serve.
Variations:
* Mackerel fillets can be prepared in the same way. Season the mackerel fillets and fold them loosely in half, with the skin outside. Use baby carrots, or large carrots cut into short, thick sticks, instead of the asparagus. Add 2 sprigs of fresh rosemary to the vegetables before arranging the mackerel on top and pouring in the wine and broth.
* For a quick Asian-flavoured dish, use cod or halibut fillet instead of salmon, 4 scallions instead of the leeks, and 8 oz (250 g) whole button mushrooms instead of the asparagus. Arrange the vegetables and fish as in the main recipe, adding 4 tbsp (60 mL) Chinese rice wine or dry sherry with the broth instead of the white wine. Sprinkle with 1 tbsp (15 mL) light soy sauce, 1 tbsp (15 mL) grated fresh ginger, and 1 tsp (5 mL) toasted sesame oil over the fish. Garnish with chopped fresh cilantro instead of chives.
Each serving provides: calories 234, calories from fat 90, fat 10 g, saturated fat 2 g, cholesterol 70 mg, carbohydrate 8 g, fibre 2 g, sugars 6 g, protein 26 g.
Choices per serving: Carbohydrate 1/2, Meat & Alternatives 3
