This fresh salmon dish, which gets its distinctive flavor from a hint of cloves, is so quick and easy that it will become an on-the-go favorite. For a change of taste, try topping the salmon with Yogurt Dill Sauce (page 263).

　　

Ingredients

Serves 4; 3 ounces fish per serving

　　3/4 cup water

　　3/4 cup dry white wine (regular or nonalcoholic)

　　1 medium onion, chopped

　　1 medium dried bay leaf

　　1/4 teaspoon pepper

　　1/8 teaspoon ground cloves

　　1/8 teaspoon dried thyme, crumbled

　　1 1-pound salmon fillet (1 to 1 1/2 inches thick), cut into 4 pieces, or 4 salmon steaks (about 4 ounces each), rinsed

　　1 medium lemon, cut into 4 wedges (optional)

　　

Step 1

In a large skillet, stir together the water, wine, onion, bay leaf, pepper, cloves, and thyme. Bring to a simmer over medium-high heat. Reduce the heat to medium low and cook, partially covered, for 5 minutes.

　　

Step 2

Add the fish. If necessary, pour in more water to barely cover. Simmer, covered, for 10 to 15 minutes, or to the desired doneness. Using a slotted spatula or pancake turner, transfer the fish to plates. Discard the liquid, onion, and bay leaf. Serve the fish with the lemon wedges to squeeze over the top.

　　

Cook’s Tip on Fresh Salmon

Step 3

You may prefer salmon fillets to salmon steaks because the fillets have very few, if any, bones. Salmon steaks, cut crosswise through the spine, contain many bones.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 144

　　

Step 6

Total fat: 4.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.5g

　　

Step 10

Monounsaturated: 1.0g

　　

Step 11

Cholesterol: 65mg

　　

Step 12

Sodium: 83mg

　　

Step 13

Carbohydrates: 0g

　　

Step 14

Fiber: 0g

　　

Step 15

Sugars: 0g

　　

Step 16

Protein: 25g

　　

Step 17

Calcium: 16mg

　　

Step 18

Potassium: 399mg

　　

Dietary Exchanges

Step 19

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition