2
1 tsp unsalted butter
2 125-g pieces skinless, boneless salmon fillets
1 medium zucchini
1/2 cup undiluted canned chicken broth, preferably low sodium
1/2 cup light sour cream
1/2 tsp Dijon mustard
1/4 cup freshly chopped dill, or 1/2 tsp dried dill
4 green onions
sprinkling of salt and freshly ground black pepper
Heat butter in a large non-stick frying pan set over medium-high heat. Add salmon and cook until underside is lightly browned, about 2 minutes. Using a wide spatula, carefully turn salmon over. Continue to cook until other side is browned, about 2 more minutes. Reduce heat to low, cover and continue to cook for 6 more minutes. Remove to a plate, then cover to keep warm.
Meanwhile, slice zucchini lengthwise into 4 strips, then thinly slice. Add to pan salmon was cooked in. Stir constantly over medium-high heat until slightly softened, about 1 minute. Stir in broth. Bring to a boil. Cook, uncovered and stirring often, until reduced by half, about 2 minutes.
Reduce heat to medium and stir in sour cream, mustard and dillweed. Gently stir for 2 minutes. Thinly slice onions, then stir into sauce. Add salmon and cook until just heated through, about 1 minute. Season with salt and pepper. Serve with steamed rice.
Calories 296, Protein 25.4g, Carbohydrates 12.8g, Fat 16g, Fibre 2g, Sodium 492mg.
Salmon is loaded with omega-3 fatty acids, which help reduce the risk of heart disease. Plus, this recipe is easy enough to do after a hard day's work.