Pan-Seared Salmon with Basil-Dijon Cream Sauce
10
Points®
Total time: 20 min • Prep: 10 min • Cook: 10 min • Serves: 1 • Difficulty: Easy
This easy fish recipe comes together in half an hour and you only need one pan to make it. Salmon is a great, healthy weeknight fish to have on hand since it's a rich source of heart-healthy omega-3 fatty acids. Here, it's flavored with an addictive pan sauce. You first cook down some aromatics (shallots and garlic), then stir in white wine, Dijon mustard, fat-free milk, and cream cheese until it's all emulsified. Garnish with fresh basil for more brightness and color. Then you can quickly sauté the salmon in the same pan, which should take less than 10 minutes. Serve with blanched green beans alongside to complete the meal.
Ingredients
Olive oil
0.5 tsp
Jarred minced garlic
0.25 tsp
Shallot(s)
0.5 tsp, chopped
White wine
0.25 fl oz
Dijon mustard
1 tsp
Fat free skim milk
0.25 cup(s)
Whipped cream cheese
1 Tbsp
Basil
2 Tbsp
Uncooked farmed salmon fillet(s) with or without skin
4 oz
Table salt
0.125 tsp
Black pepper
0.125 tsp
Cooking spray
1 spray(s)
Instructions
1
Heat oil in a small sauté pan over medium heat. Add garlic and shallot; cook, stirring constantly, until shallot starts to soften and edges become slightly brown, about 2 to 3 minutes. Immediately add wine; whisk in mustard until fully incorporated. Whisk in milk until fully incorporated; whisk in cream cheese until fully incorporated. When cream cheese melts, stir in basil; remove from heat promptly. Using a rubber spatula, transfer sauce to a small bowl and set aside.
2
Season all sides of salmon with salt and pepper. Off heat, coat same sauté pan with cooking spray; heat over medium-high heat. Place salmon (top side down) onto center of pan and cook until slightly browned, about 2 to 3 minutes. Reduce heat to medium-low and using a large spatula, flip salmon over; cover pan and continue cooking until internal temperature of fish reaches 140°F, about 4 to 5 minutes. Uncover pan and remove from heat; transfer salmon to plate and drizzle with sauce.
3
Serving size: about 3 oz
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