Healthy Cooking with Jack Harris and Charles Knight
INGREDIENTS:
4 cups (1 L) water
½ medium onion, chopped #2 blade
1 small carrot, sliced #4 blade
1 stalk celery, sliced #4 blade
2 cloves garlic, minced
6 pepper corns
4 whole allspice
1 teaspoon Bouquet Garni*
2 tablespoon fresh squeezed lemon juice
1 pound (460 g) salmon fillet
In the skillet, combine all ingredients except salmon. Bring to a boil over medium-high heat (375°F/191°C), and then reduce to medium-low heat (175°F/79°C) and simmer 5 minutes. Place fillet in skillet and continue to simmer, approximately 15 minutes. Remove fillet with spatula and serve with fresh vegetables or rice.
NUTRITIONAL BREAKDOWN PER SERVING: Calories 108; Fat Grams 3; Carbohydrate Grams 5; Protein Grams 16; Cholesterol mg 39; Sodium mg 73.
THE POINT SYSTEM: Calorie Points 1 ½; Protein Points 2; Fat Grams 3; Sodium Points 3; Fiber Points ½; Carbohydrate Points ½; Cholesterol Points 4.