Baking salmon with a small amount of liquid and shallots produces exceptionally moist and succulent results. The creamy sauce is a cinch to make, with a base of low-fat yogurt and horseradish cream and brightened with fresh herbs and lemon.
Patsy Jamieson, Diane Temple
4 small salmon fillets (about 150 g each skin on
2 tablespoons dry white wine or water
1 medium shallot, finely chopped
freshly ground black pepper to taste
125 g low-fat yogurt
1 teaspoon horseradish cream
1 teaspoon chopped fresh dill
½ teaspoon lemon zest
cooked green beans, to serve
boiled nicola potatoes, to serve
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Preheat the oven to 220°C. Coat a shallow baking dish with cooking spray. Place salmon pieces, skin side down, in the dish. Sprinkle with wine (or water), then sprinkle with shallot and season with pepper. Cover with aluminium foil and bake until the salmon is opaque in the centre, 15 to 20 minutes.
To make the sauce: whisk all ingredients together.
Divide salmon among 4 plates. Spoon sauce over the salmon and serve with lemon wedges, beans and potatoes.
If you can't find nicola potatoes, almera potatoes have a moderate GI, or opt for small chat (baby or new) potatoes and keep portions moderate. * For a quick meal. just pan-fry salmon (as in Step 2 page 292) and top with lemon dill sauce.
This was very good, and truly easy. The kiddos made it while I took a desperately needed nap. They may have over-cooked it ever so slightly, but the brighness of the sauce with its fresh dill and snap of lemon and horseradish made it perfect! We served ours with just-in-season steamed artichokes and cut grape tomatoes instead of green beans and potatoes. - 14 May 2013