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