Easy poached salmon is sophisticated with a creamy caper-and-lemon sauce. Make it a meal: Serve with snow peas or roasted asparagus and a whole grain like quinoa or brown rice.

NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Healthy Weight

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
1 cup dry white wine, divided
2 teaspoons extra-virgin olive oil
1 large shallot, minced
2 tablespoons lemon juice
4 teaspoons capers, rinsed
1/4 cup reduced-fat sour cream
1/4 teaspoon salt
1 tablespoon chopped fresh dill

1. Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.

NUTRITION INFORMATION: Per serving: 304 calories; 16 g fat (4 g sat, 7 g mono); 73 mg cholesterol; 4 g carbohydrate; 23 g protein; 0 g fiber; 307 mg sodium; 500 mg potassium.

Nutrition Bonus: Selenium (60% daily value), Vitamin C (15% dv), excellent source of omega-3s.

0 Carbohydrate Servings

Exchanges: 3 lean meat, 1 fat

TIP: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

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