Salmon Marsala

Recipe from Zonya Foco, R.D., Author of Lickety-Split Meals for Health Conscious People on the Go!


Salmon Marsala

This fishy variation on Chicken Marsala is a great way to get delicious and healthy salmon into your week. You’ll find Marsala wine in the cooking wines/condiments section of your grocery store.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, cut into wedges
  • 1 teaspoon minced garlic
  • 10 fresh mushrooms, sliced (or one 7-ounce can of sliced mushrooms, drained)
  • 4 (4 ounces each) skinless salmon filets
  • 1/3 cup Marsala wine
  • 2/3 cup chicken broth (1/3 less sodium)
  • 1/4 teaspoon salt (optional)
  • 4 teaspoons cornstarch
  • 4 grinds, fresh ground pepper

Preparation

  • Prep the onions and mushrooms.
  • Heat oil in nonstick skillet over medium-high heat; add onion, garlic and mushrooms to the skillet and begin sautéing.
  • Add the salmon filets to the skillet, cooking for 10 minutes per inch of thickness (turn them over midway in the cooking time).
  • Mix together the wine, broth, cornstarch and fresh ground pepper; when the fish is nearly done (you can tell by twisting the center of the thickest part – if it flakes easily, it’s done), add the wine/broth mixture to the salmon.
  • Stir gently, as the liquid turns into a thick gravy within one minute.
  • Serve over whole-grain pasta or brown rice, with steamed asparagus or vegetable of your choice.

This recipe serves 4.

Nutritional Analysis (per serving)

  • 450 calories
  • 12 grams fat
  • 9 grams fiber
  • 147 milligrams sodium (does not include the optional salt)
  • 44 grams carbohydrates
  • 37 grams protein