Fabulous Fillet of Salmon

This recipe is taken from the 2004 Milk Calendar. Take advantage of the many health benefits of fish with this easy-to-prepare and absolutely delicious dish.
-Christine Cushing

  • Prep: 10 min
  • Cooking: 15 min
Yields 4 servings
fabulous fillet of salmon

Ingredients

  • 4 thick salmon fillets (about 1 1/2 lbs/750 g)
  • 2 carrots julienned
  • 1 red bell 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

Preparation

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.

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Nutrition

Nutritional Information

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

Top 5 Nutrients

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