Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
Fresh salmon is readily available all year round. This deliciously healthy dish with tarragon mayonnaise can be served warm or cold, with a green leaf salad tossed with snow peas or green beans, and some crusty whole-wheat bread.
Place the salmon in a deep-sided nonstick frying pan. Pour over the wine and add the bay leaves, lemon rind and pepper. Bring to a boil, then reduce the heat, cover and poach the salmon for 5–6 minutes or until just cooked—it should still be very slightly translucent in the centre.
Meanwhile, for the tarragon mayonnaise, stir together the mayonnaise, yogurt, grated lemon rind and tarragon. Season with pepper and spoon the mixture into a serving bowl.
When the salmon is cooked, drain off most of the cooking liquid into a measuring cup and add enough boiling water to make 1 1/2 cups. Cover the pan with a lid to keep the salmon warm, off the heat.
Pour the diluted fish stock over the couscous in a bowl and leave for 3–4 minutes for the liquid to be absorbed. Fluff up the couscous with a fork and stir in the chopped tomatoes, green onions and arugula. Drizzle over the olive oil and lemon juice, and stir to blend everything together. Season with more pepper.
Serve the warm salmon with the tarragon mayonnaise and the couscous salad.
Salmon with tarragon mayonnaise variations: If you like the aniseed flavour of Pernod, poach the salmon in 1⁄3 cup water or stock mixed with 5 tablespoons Pernod or pastis. The Pernod flavour works well with the tarragon in the mayonnaise. Light sour cream and Greek-style yogurt can both be used for making the sauce in place of the yogurt and mayonnaise.
Per serving: 352 calories, 29 g protein, 14 g total fat, 2 g saturated fat, 62 mg cholesterol, 24 g total carbohydrate, 11 g sugars, 3 g fibre, 321 mg sodium
Combining mayonnaise with plain low-fat yogurt makes a lighter sauce that is lower in calories and fat than mayonnaise alone. Couscous, made from semolina, is the staple food in many north African countries. Buy it at the grocery store.