Poached Salmon with Sauce Verte

Poached Salmon with Sauce Verte
Servings: 4 Prep 20 mins Cook 22 mins

Ingredients

  • 1 container (7 ounces) 2% fat Greek yogurt
  • 1/4 cup watercress, chopped
  • 1/4 cup flat-leaf parsley, chopped
  • 2 scallions, chopped
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 1/2 cups orzo
  • 1/2 pound green beans, trimmed and cut into 1-inch pieces
  • 1 cup grape tomatoes, halved
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • 4 pieces salmon fillet (about 4 ounces each)
  • 1 lemon

Make It

1. In a bowl, blend yogurt, watercress, parsley, scallions, 1/8 teaspoon of the salt and 1/8 teaspoon of the pepper. Cover and refrigerate until serving.

2. Bring a large pot of lightly salted water to boiling. Add orzo and cook 3 minutes; add beans and cook an additional 6 to 7 minutes or until beans are tender. Drain and place into a serving bowl. Stir in tomatoes, vinegar, olive oil and remaining salt and pepper. Allow to cool; cover and refrigerate until serving.

3. Place salmon in a large skillet; add 1 cup water and top each with a lemon slice. Cover and bring to a simmer. Reduce heat to low and gently simmer for 10 to 12 minutes or until salmon is cooked through and flakes easily. Remove salmon from skillet and allow to cool. Cover and refrigerate until serving.

Note

Forward Thinking:
  • Poach extra fillets for a second meal such as this Salmon & Asparagus Bowtie Pasta. Place 1/2 lb cooked whole-wheat bowtie pasta in a large bowl and stir in 1/2 lb cooked asparagus cut into 1-inch pieces, 1/2 cup heated fat-free half-and- half, 1/3 cup grated Parmesan cheese and 1/8 tsp each nutmeg and cayenne. Gently fold in 3/4 lb cooked flaked salmon. Season with salt to taste.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 424, Fat, total (g): 17, chol. (mg): 74, sat. fat (g): 3, carb. (g): 34, fiber (g): 4, pro. (g): 35, sodium (mg): 734, Percent Daily Values are based on a 2,000 calorie diet.