Thursday, May 3, 2007

Baked Salmon in Dill Sauce on a Bed of Steamed Spinach

Tonight's dinner was a nice salmon filet baked in a mild dill sauce. Preparation was quick and easy and the result was impressive as well as being healthy.


filets wild salmon 4 oz. each
12 C raw spinach

1/4 C non-fat sou
r cream
1/2 t. dill
1/2 lemon juiced

Preheat the oven to 350 degrees. Make the sauce by combining 1/4 C non-fat sour cream, about 1/2 t. dried dill, and the juice of 1/2 lemon. Set this aside in the refrigerator so the flavors can blend while rinsing and drying the salmon filets, about 4 ounces each. Wash about 12 cups of spinach and put them in a microwave safe bowl, covered.

Spray an ovenproof container with olive oil spray and spoon in enough sauce to cover the bottom. Place the salmon filets in
the container, spoon more sauce over the filets, and put the container in the oven for fifteen minutes. While the salmon is baking, microwave the spinach on high for three minutes. Placed 1/3 of the cooked spinach, about four cups raw, onto each plate and top it with a salmon filet. Sprinkled each salmon filet with paprika and serve with remaining sauce on the side.

This entree' contains 136 calories, 23 g protein, 8.5 g carbohydrates, 4.17 g fat, and 151.25 mg sodium. As pictured with 2/3 C steamed corn, and two corn tortillas, warmed in the oven, the meal contains 286 calories, 28.08 g protein, 49.04 g carbohydrates, 5.33 g fat, 246.5 mg sodium.

Here is my recap from yesterday.

Daily Dietary Recap-5/2/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1121.5 57.42 g 180.76 g906.25 mg 16.56 g 11.29%


Deborah Gamble said...

Ohhh, this one looks good! I think I'm making this for Sunday dinner.

Joel said...

It tastes great Deborah and it is really easy to prepare. Enjoy!

david mcmahon said...

Hi Joel,

Nice to see pictures accompanying the text. They give us another point of focus.


Paperback Writer said...

Hey, very cool pictures

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