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Lifestyles

Top the salmon with some veggies

| Thursday, June 14, 2012, 10:38 a.m.

Fresh salmon topped with vegetables and dill make a light summer supper. The salmon for this recipe will steam in its own juices in a covered skillet.

People often mention that they love fresh fish but will only eat it out because they don't know how to cook it. This is a simple recipe that never fails.

I use microwaveable brown rice in the side dish, but any quick-cooking rice is fine.

Dilled Salmon

Olive oil spray

2 (6-ounce) salmon fillets

½ cup frozen diced onion

½ cup frozen diced green peppers

1 cup thinly sliced portobello mushrooms (3 ounces)

2 tablespoons snipped fresh dill or 2 teaspoons dried dill

¼ cup dry white wine

Salt and freshly ground pepper

Heat a nonstick skillet over medium-high heat. Coat with the olive oil spray. Add the salmon and saute for 1 minute. Turn and saute for another minute.

Add the onion, green pepper and mushrooms. Sprinkle a tablespoon of fresh dill over the salmon and vegetables. Pour in the white wine. Season with salt and pepper.

Cover with a lid, lower the heat to medium and simmer for 5 minutes for a ¾-inch fillet.

Cook for 3 to 4 minutes longer for a thicker fillet. Test the fish. It is done when it is no longer translucent. Divide the fish between two dinner plates, spooning the vegetables and sauce on top.

Makes 2 servings.

Nutrition information per serving: 315 calories (34 percent from fat), 12 grams fat (2 grams saturated), 78 milligrams cholesterol, 39 grams protein, 8 grams carbohydrates, 2 grams dietary fiber, 86 milligrams sodium.

Parsley Rice

1½ cups cooked brown rice

¼ cup freshly snipped parsley

2 teaspoons olive oil

Salt and freshly ground black pepper, to taste.

Combine all of the ingredients, and toss well.

Makes 2 servings.

Linda Gassenheimer is a food writer for The Miami Herald.

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