Salmon, potatoes and whiskey combine to star in a perfect, quick dinner. The recipe calls for wild salmon but if you can't find it fresh, use frozen wild salmon. It takes only a few minutes to saute the salmon. The sauce is made by adding lemon juice and whiskey to mayonnaise.
Broccoli and potatoes complete the meal. Add lots of fresh chives to make the potatoes “green.” Start the potatoes first and the entire meal can be made in 20 minutes. This dinner has 570 calories with 38 percent of calories from fat.
If you prefer not to use whiskey in the sauce, 2 tablespoons of tomato paste can be substituted. Farmed salmon can be used instead of wild salmon.
The quickest way to wash watercress is to place it, leaves first, into a bowl of water. Leave for a minute, then lift out and shake dry.
Cut the chives with scissors.
Any type of whiskey can be used; Scotch whiskey will lend a lighter taste.
Place potatoes on to boil.
Saute salmon and make sauce.
Add broccoli and finish potatoes.
To buy: 1 small bunch watercress (optional) , 1/2 pound broccoli florets, 1 small package fresh chives, 1 pound red potatoes, 10 ounces wild salmon fillets, 1 jar reduced-fat mayonnaise, 1 lemon and 1 split (small bottle) of whiskey.
Staples: Olive oil spray, olive oil, salt and peppercorns.
Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ’n Match Meals in Minutes for People with Diabetes.” Visit Linda on her web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.
Olive oil spray
10 ounces wild salmon fillets
Salt and freshly ground pepper
1/4 cup reduced-fat mayonnaise
1 tablespoon fresh lemon juice
1 tablespoon whiskey
Several sprigs of watercress (optional)
Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Add salmon and saute 5 minutes, turn and saute 4 more minutes for a 1-inch thick fillet. If thinner, saute 4 minutes, turn and saute 2 minutes. Test by pulling the flesh away with the point of a knife. It should be opaque, not translucent. Remove to individual plates.
Whisk mayonnaise, lemon juice and whiskey together in a small bowl and spoon over salmon. Place several sprigs of watercress on the side. Makes 2 servings.
Per serving: 331 calories (57 percent from fat), 18.8 G fat (3.2 G saturated, 5.8 G monounsaturated), 65 mg cholesterol, 31 g protein, 2.9 G carbohydrates, 0.1 G fiber, 282 mg sodium.
Broccoli and Potatoes
1 pound red potatoes, washed, not peeled and cut into 1-inch pieces (about 2-1/2 cups)
1/2 pound broccoli florets (about 2-1/2-cups)
2 teaspoons olive oil
Salt and freshly ground pepper
1/4 cup snipped chives
Place potatoes in a large saucepan and cover with cold water. Cover with a lid and bring to a boil over high heat. Lower heat to medium and simmer 10 minutes. Add the broccoli florets and continue to cook, covered, 5 minutes. Drain. Remove to a bowl and toss with olive oil and salt and pepper to taste. Sprinkle with chives. Makes 2 servings.
Per serving: 238 calories (20 percent from fat), 5.3 g fat (0.8 g saturated, 3.4 g monounsaturated), no cholesterol, 7.6 g protein, 43.6 g carbohydrates, 6.9 g fiber, 50 mg sodium.