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Tuesday, March 31 2015

12    ounces   fresh or frozen skinless salmon fillet
    Nonstick cooking spray
1    pound   fresh asparagus, trimmed and cut into 1-inch pieces
1    medium  onion, chopped (1/2 cup)
1    tablespoon   canola oil
2    14 1/2ounce cans  reduced-sodium chicken broth
2 1/2   cups   fat-free milk
1/2   cup   flour
1/8   teaspoon   salt
1    tablespoon   snipped fresh dillweed or 1 teaspoon dried dillweed
2    cups   coarsely chopped fresh spinach
5    tablespoons   light sour cream
1    slice  rye bread, toasted and cut into 1/2-inch pieces
1/3   cup   chopped cucumber
    Fresh dill sprigs (optional)
Thaw salmon, if frozen. Rinse salmon and pat dry with paper towels. Preheat oven to 450 degrees F. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place salmon on one side of the pan. Measure thickness of fish. Add asparagus to the other side of the pan, spreading to an even layer. Lightly coat asparagus with cooking spray. Roast asparagus and salmon in oven, uncovered, for 4 to 6 minutes per 1/2-inch thickness of salmon or until salmon flakes easily when tested with a fork and asparagus is just tender. Using two forks, flake salmon, removing and discarding any bones.
In a 4-quart Dutch oven cook onion in hot oil over medium heat about 5 minutes or until tender but not brown, stirring occasionally. Add broth. In a medium bowl whisk together milk, flour, and salt until smooth. Add all at once to broth mixture. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more.
Add flaked salmon, asparagus pieces, and the snipped or dried dill to the soup. Cook for 1 to 2 minutes or until heated through. Stir in spinach just before serving.
To serve, ladle soup into shallow bowls. Top each serving with a spoonful of sour cream and sprinkle with rye bread cubes, chopped cucumber, and, if desired, fresh dill sprigs.

Per Serving: cal. (kcal) 318, Fat, total (g) 14, chol. (mg) 44, sat. fat (g) 3, carb. (g) 25, Monosaturated fat (g) 5, Polyunsaturated fat (g) 4, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 9, pro. (g) 24, vit. A (IU) 1797.84, vit. C (mg) 10.63, Thiamin (mg) 0.42, Riboflavin (mg) 0.54, Niacin (mg) 9.08, Pyridoxine (Vit. B6) (mg) 0.59, Folate (µg) 108.86, Cobalamin (Vit. B12) (µg) 2.93, sodium (mg) 603, Potassium (mg) 695, calcium (mg) 212.03, iron (mg) 2.52, Vegetables () 1, Starch () 1, Medium-Fat Meat () 2.5, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email

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