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)
¼ teaspoon salt (optional)
4 teaspoons cornstarch
4 grinds, fresh ground pepper
Directions
- Prep the onions and mushrooms.
- Heat oil in nonstick skillet over medium-high heat; add onion, garlic and mushrooms to the skillet and begin sautéing.
- Add the salmon filets to the skillet, cooking for 10 minutes per inch of thickness (turn them over midway in the cooking time).
- 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.
- 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:
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
