12 oz salmon fillet
1/4 cup white wine (dry)
2 tsp Margarine, 80% fat, unsalted
2 tbsp white all purpose flour
3/4 cup low fat unsalted chicken broth
2 tbsp fresh lemon juice
1/4 lb Shrimp, mixed species, raw, small, peeled and cooked
1 tbsp fresh oregano, minced (or 1/2 teaspoon dried)
1 tbsp fresh rosemary, minced (or 1/2 teaspoon dried)
1/2 tsp black pepper
1 Preheat oven to 350 F.
2 Spray nonstick cooking spray in a 8-inch square pan.
3 Put the salmon in the pan and add the wine.
4 Place in oven and bake until fish flakes easily with a fork, about 15-20 minutes.
5 Melt the margarine in a medium sized non-stick saucepan.
6 Mix in the flour and cook for about 1 minute, stirring constantly.
7 Slowly add in the broth and lemon juice, stir constantly and bring to a boil, about 2-3 minutes. Sauce will get thick.
8 Add in the shrimp, oregano, rosemary, and pepper. Cook until thoroughly heated, about 2 minutes. Stir only as needed.
9 Put the salmon on a serving plate and take any juice from the pan with the salmon and add to the shrimp herb mixture on the stove. Let that mixture heat for an additional minute and pour over the salmon and serve.
Serving size: 3 fl oz
Amount Per Serving
Total Carbs 4.5g
Dietary Fiber 0.3g
Total Fat 5.6g
Saturated Fat 1g
Unsaturated Fat 4.6g
Fat 1/2, Meat 2, Starch 1/4