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Fabulous Fillet of Salmon

Take advantage of the many health benefits of fish with this easy-to-prepare and absolutely delicious dish.
-Christine Cushing

Course Main Dishes
Prep. Time 10 mins
Cooking Time 15 mins
Yields 4 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

4 thick salmon fillets (about 1 1/2 lbs/750 g)

2 carrots, cut into matchsticks

1 sweet red pepper, cut into thin strips

1/4 cup (60 ml) all-purpose flour

4 oz (125 g) Canadian Cream Cheese, softened

1 1/2 cups (375 ml) milk

Grated rind of 1 lemon

1 tbsp (15 ml) chopped fresh dill or

chives or

1 tsp (5 ml) dried dill

1/4 tsp (2 ml) salt

1/4 tsp (1 ml) freshly ground pepper

2 tbsp (30 ml) lemon juice

Instructions

Preheat oven to 375 °F (190 °C). Lightly butter 13 x 9-inch (33 x 23 cm) baking dish. Place salmon in baking dish, leaving about 1 inch (2.5 cm) between fillets. Sprinkle carrots and peppers over and around fish.

In bowl, using electric mixer, beat flour and Cream cheese until smooth. Gradually beat in milk, then lemon rind, dill, salt and pepper. Pour over salmon and vegetables in dish. Bake, uncovered, for about 15 min before serving.

Remove salmon from dish with a pancake flipper; spoon vegetables and sauce over top. Serve sprinkled with lemon juice.

Tips

If desired, remove skin from salmon before cooking. Using a small sharp knife, cut skin away from fish at one end of fillet. Hold knife at a 45° angle with the sharp edge facing away from you and grip skin with the other hand. Hold knife steady and wiggle and pull skin toward you, removing the fish as you go.

For the Adventurous:
Replace the carrot with 2 cups (500 mL) chopped asparagus.

View the comments for this recipe and share one of your own!

Nutritional Info

Per serving

Energy: 489 Calories
Protein: 37 g
Carbohydrate: 16 g
Fat: 30 g
Fibre: 1.6 g
Sodium: 534 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 16 % / 172 mg
Vitamin B12: 209 %
Vitamin D: 206 %
Vitamin A: 99 %
Niacin: 82 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca

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