Recipe: Salmon Marsala

Switch out chicken for omega-3 rich fish

This recipe switches up chicken marsala by swapping for salmon. It’s a great way to get delicious and healthy fish on the menu. You should find marsala wine in the cooking wines/condiments section of your local grocery store.

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Ingredients

1 tablespoon olive oil
1 onion, cut into wedges
1 teaspoon minced garlic
10 fresh mushrooms, sliced (or one 7-ounce can of sliced mushrooms, drained)
4 (4 ounces each) skinless salmon filets
1/3 cup Marsala wine
2/3 cup chicken broth (1/3 less sodium)
1/4 teaspoon salt (optional)
4 teaspoons cornstarch
4 grinds, fresh ground pepper

Directions

  1. Prep the onions and mushrooms.
  2. Heat oil in nonstick skillet over medium-high heat; add onion, garlic and mushrooms to the skillet and begin sautéing.
  3. Add the salmon filets to the skillet, cooking for 10 minutes per inch of thickness (turn them over midway in the cooking time).
  4. Mix together the wine, broth, cornstarch and fresh ground pepper; when the fish is nearly done (you can tell by twisting the center of the thickest part – if it flakes easily, it’s done), add the wine/broth mixture to the salmon.
  5. Stir gently, as the liquid turns into a thick gravy within one minute. Serve over whole-grain pasta or brown rice, with steamed asparagus or vegetable of your choice.

Nutrition information

Makes 4 servings

Each serving contains:

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Calories 450
Fat 12g
Fiber 9g
Sodium 147 mg (does not include the optional salt)
Carbohydrates 44g
Protein 37g

Recipe courtesy of Speaking of Women’s Health

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