Microwave-poached salmon with lemon-dill sauce

9
2
2
SmartPoints® value per serving
Total Time
14 min
Prep
6 min
Cook
8 min
Serves
4
Difficulty
Easy
Poaching in the microwave is a fast and easy way to get tender, flavorful salmon in a fraction of the time and with a lot less kitchen cleanup required. While the fish cooks, you can make a quick, flavorful sauce that uses the classic combination of lemon and dill—a well-loved pairing for salmon. You’ll need to buy one lemon to yield enough zest and juice. We’ve called for white pepper in this recipe as it has less heat, but a more complex flavor than black pepper. For a quick accompaniment, check your supermarket for a pouch of precooked basmati rice, which is ready to eat after microwaving for just 90 seconds.

Ingredients

uncooked farmed salmon fillet(s) with or without skin

1¼ pound(s), skinless, cut into 4 pieces

fresh lemon juice

2 Tbsp

table salt

¾ tsp

white pepper

tsp

all-purpose flour

2 Tbsp

low-fat milk

1 cup(s)

dill

¼ cup(s), fresh, chopped

lemon zest

1 tsp, grated

ground coriander

¼ tsp

Instructions

  1. Spray a 2-quart microwavable dish with a lid with nonstick spray. Add the salmon and sprinkle with the lemon juice, salt, and pepper. Cover the dish with the lid and microwave on High until the fish is just opaque in the center, 5 - 6 minutes, then let stand with the lid on for 1 minute. Drain the liquid from the fish into a cup. Cover the fish to keep it warm.
  2. Meanwhile, mix the flour with about 1⁄4 cup of the milk to a smooth paste in a medium saucepan. Stir in the remaining milk, the dill, lemon zest, and coriander. Cook, stirring constantly, until the mixture bubbles and thickens about 3 minutes. Stir in the fish liquid and reheat. Serve the salmon with the sauce. Yields 1 piece salmon with generous 1⁄4 cup sauce per serving.

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