4.75
4 ratings

Salmon Marsala

A fish dish your guests will love

This dish has fancy flair without the fuss, but it will leave a lasting impression. Marsala wine gives this quick-cooking salmon recipe a sophisticated flavor. It's freezer-friendly, diabetic-friendly and gluten-free. 

Recipe courtesy of Holly Clegg from her cookbook "Guy's Guide to Eating Well: A Man's Cookbook for Health and Wellness."

10 m
(prepare time)
10 m
(cook time)
4
Servings
330
Calories Per Serving

Ingredients

  • 1 Tablespoon olive oil
  • 1 medium onion, thinly sliced
  • 1 Teaspoon minced garlic
  • 1/2 Pound sliced mushrooms
  • 4 (4-ounce) skinless salmon fillets
  • 1/3 Cup Marsala wine
  • 3/4 Cups fat-free chicken broth
  • 3 Teaspoons cornstarch

Directions

In large nonstick skillet, heat oil and sauté onion, garlic and mushrooms until tender.

Add salmon to skillet, cooking 4 minutes, then turn onto other side. Meanwhile, in small bowl, mix together wine, broth and cornstarch.

When salmon is almost done, add wine mixture to the salmon. Stir gently, as mixture thickens quickly.

Nutrition bonus: Omega-3 fatty acids play an important role in our health, from reducing the risk of heart disease and stroke to lowering cholesterol and reducing joint pain from inflammation. We must get omega-3 fatty acids through diet as they are not made in the body and salmon is a rich source.

Serving suggestion: Serve with angel hair pasta and roasted broccoli.

Nutritional Facts
Servings4
Calories Per Serving330
Total Fat19g30%
Sugar3gN/A
Saturated4g21%
Cholesterol64mg21%
Protein26g53%
Carbs9g3%
Vitamin A0.5µg0.1%
Vitamin B124µg100%
Vitamin B60.9mg66.1%
Vitamin C8mg9%
Vitamin D0.1µg0.8%
Vitamin E5mg30%
Vitamin K3µg2%
Calcium22mg2%
Fiber1g4%
Folate (food)47µgN/A
Folate equivalent (total)47µg12%
Iron0.9mg5.2%
Magnesium43mg10%
Monounsaturated7gN/A
Niacin (B3)13mg79%
Phosphorus346mg49%
Polyunsaturated5gN/A
Potassium702mg15%
Riboflavin (B2)0.5mg35%
Sodium137mg6%
Thiamin (B1)0.3mg26%
Zinc0.8mg7.7%