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Recipe: Poached Salmon with Horseradish
Servings: 4
Preparation Time: 15 min.
Cooking Time: 20 min.
 
Ingredients:
  • 1/4 cup mayonnaise, or lowfat mayonniase
  • 1/4 cup plain yogurt, or lowfat yogurt
  • 2 tsp. prepared horseradish
  • 1/2 tsp. fresh lemon juice
  • 2 tsp. chives, chopped
  • 4 cup water
  • 1 lemon, sliced
  • 1 carrot\cooked, sliced
  • 1 celery stalk, sliced
  • 1 tsp. black peppercorns
  • 1 bay leaf
  • 1/8 tsp. salt
  • 1 Lbs. fresh salmon fillets
Cooking Directions:
Whisk first 5 ingredients together in a bowl and chill. Place next 7 ingredients in a large skillet and bring to a boil. Reduce heat and simmer for about 10 minutes. Add the salmon and simmer for about 10-12 more minutes. Transfer to a serving platter and serve with chilled horseradish sauce.
 
Per Serving: calories 345, fat 13.4g, calories from fat 35%, protein 31.1g, cholesterol 77.6mg, dietary fiber 1.8g

Nutrients Exchanges
Calories 345 Milk Exchanges 0.1
Protein 31.1g Vegetable Exchanges 0.5
Carbohydrates 6.6g Fruit Exchanges 0.2
Dietary Fiber 1.8g Bread Exchanges 0.0
Sugar 2.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 13.4g Lean Meat Exchanges 0.0
Saturated Fat 3.6g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 3.5g Fat Exchanges 2.2
Poly-unsaturated Fat 6.4g
% Calories from Fat 35%    
Cholesterol 77.6mg
Sodium 184.8mg
Vitamins Minerals
Vitamin A 462.9IU Calcium 47.8mg
Thiamin (B1) 0.3mg Copper 1.8mg
Riboflavin (B2) 0.2mg Iron 1.9mg
Niacin (B3) 0.3mg Magnesium 12.0mg
Vitamin B6 0.5mg Manganese 0.6mg
Vitamin B12 0.1mcg Phosphorus 33.2mg
Vitamin C 16.4mg Potassium 820.4mg
Vitamin E 5.8IU Selenium 3.8mcg
Folate 11.6mcg Sodium 184.8mg
Pantothenic Acid 0.2mg Zinc 1.1mg