Ingredients
- 1 large white onion, thickly sliced
- 2 dried bay leaves
- 4 whole black peppercorns
- 2 teaspoons salt
- 1 cup dry white wine
- 4 (180g) salmon fillets, skin removed
- 20g butter
- 1 tablespoon plain flour
- 1 cup low-fat milk
- 1/4 cup finely-chopped flat-leaf parsley leaves
- 1 1/2 tablespoons lemon juice
- Steamed broccolini, to serve
- Steamed chat potatoes, to serve
Method
- Step 1Combine onion, bay leaves, peppercorns, salt, wine and 3 cups of cold water in a large, deep frying pan or saucepan. Bring to a simmer over medium heat. Add fish (adding more water to cover fish, if required). Simmer, uncovered, for 5 minutes or until fish is just cooked through. Remove from heat. Cover pan. Set aside.
- Step 2Meanwhile, melt butter in a saucepan over medium-low heat. Add flour. Cook, stirring, for 1 minute. Gradually stir in milk. Increase heat to medium. Cook, stirring, for 3 minutes or until sauce thickens and coats the back of a wooden spoon. Remove from heat. Stir in parsley and lemon juice. Season with salt.
- Step 3Using a slotted spoon, remove fish to plates. Drizzle with lemon parsley sauce. Season with pepper. Serve with broccolini and potatoes.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1051 kj
Energy
13g
Fat Total
6g
Saturated Fat
2g
Fibre
20g
Protein
73mg
Cholesterol
1361.95mg
Sodium
5g
Carbs (sugar)
7g
Carbs (total)
All nutrition values are per serve
- Author: Nancy Duran
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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