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
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)
1/2 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.
View the latest tips or add one of your ownNutritional Info
Per serving
Energy: 489 calories
Proteins: 37 g
Carbohydrates: 16 g
Fat: 30 g
Fibre: 1.6 g
Sodium: 534 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient and % 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.
Latest Tips
Our 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.
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