Sprayed with a little olive oil and seasoned with salt and pepper, salmon takes on a buttery texture when roasted in a 350-degree oven for 15 minutes.
The fish is served with an herb sauce that takes only minutes in a food processor. The recipe calls for wild salmon, which is generally lower in fat than farmed.
Complete the meal with braised asparagus: Trim 3/4 pound asparagus, and place it in a single layer in a nonstick skillet with 1 cup water and 1 teaspoon olive oil. Bring to a simmer over medium-high heat and cover with lid. Lower heat to medium-low and cook 10 minutes, checking the water level after 5 minutes, and adding more if the pan is dry. Season to taste with salt and freshly ground pepper.
This meal contains 553 calories per serving with 36 percent of calories from fat.
Fred Tasker's wine tip: A sauvignon blanc will match the herbal salmon and the asparagus.
If fresh wild salmon is not available, look for it in the frozen section of the market. Or use farmed fresh salmon.
If you do not have a food processor, cut the arugula into small strips and mix with the other ingredients.
If using thin asparagus, cut the braising time in half.
Roast Salmon and Herb Sauce
Makes 2 servings.
2 (6-ounce) wild salmon fillets
Olive oil spray
Salt and freshly ground pepper
1 packed cup arugula
1/4 cup plain, fat-free Greek-style yogurt
2 teaspoons fresh lemon or lime juice
1 tablespoon mayonnaise
1 medium tomato, sliced
1/2 whole-wheat baguette
Heat oven to 350 degrees. Line a baking sheet with foil. Place salmon on the sheet and spray both sides of the fillet with olive oil spray. Sprinkle with salt and pepper to taste. Roast in oven 15 minutes. Remove from oven and divide between 2 dinner plates.
Meanwhile, remove any large stems from arugula and place in a food processor. Add yogurt, lemon juice and mayonnaise. Process until smooth, scraping the bowl down a few times. Add salt and pepper to taste. Spoon over roasted salmon. Place sliced tomatoes on the side. Serve with sliced baguette.
Per serving: 499 calories (35 percent from fat), 19.5 g fat (3.6 g saturated, 7.0 g monounsaturated), 81 mg cholesterol, 43.9 g protein, 36.0 g carbohydrates, 3.3 g fiber, 415 mg sodium.