Healthy Cooking with Jack Harris and Charles Knight
EQUIPMENT: 13-inch gourmet skillet
- 4 cups purified or filtered water.
- ½ medium onion, chopped
- 1 small carrot chopped.
- 1 stalk of celery diced.
- 2 cloves garlic, crushed.
- 6 peppercorns
- ¼ teaspoon of Allspice
- 1 teaspoon Bouquet Garni*
- 2 tablespoons freshly squeezed lemon juice.
- 4 salmon fillets about 4 ounces each
- 1 lemon sliced
In the skillet, combine all ingredients except the salmon. Bring to a simmer over medium heat 275°F and cook for about 10 to 12 minutes to combine flavors.
Place the salmon fillet in the gourmet skillet and reduce to medium-low heat 180° to 200°F. Continue to simmer for approximately 15 minutes. Remove the fillets with a spatula.
Serve with fresh lemon and top with chopped parsley.
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.