The salmon may be a little red in the center when it is removed from the skillet. It will continue to cook in its own heat once it is removed.
Helpful Hints:
— Salmon fillets or steak can be used.
— Low-sodium V8 juice can be used instead of low-sodium tomato juice.
— Fresh diced tomatoes, cucumber and onion can be found in the produce section of the supermarket.
— A quick way to slice scallions is to snip them with a scissors.
Countdown:
— Prepare ingredients.
— Cook salmon.
— Toast bread.
— Complete soup.
Shopping List:
To buy: 3/4 pound wild salmon fillet, 1 carton nonfat, plain yogurt, 1 bottle low-sodium tomato juice*, 1 loaf crusty whole wheat bread, 2 containers fresh diced tomatoes (2 cups needed), 1 container fresh diced onion, 1 container fresh diced cucumber, 1 bunch scallions
Staples: olive oil, balsamic vinegar, salt, black peppercorns
*Look for low-sodium tomato juice containing per cup (8 ounces): 41 calories, 10.3 g carbohydrate, 24 mg sodium.
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Salmon Gazpacho
3/4 pound wild caught salmon fillet
1 cup low-sodium tomato juice*
2 cups plus 2 tablespoons fresh diced tomatoes, divided use
3/4 cup fresh diced onion
3/4 cup plus 2 tablespoons fresh diced cucumber, divided use
2 teaspoons olive oil
2 teaspoons balsamic vinegar
1 cup nonfat, plain yogurt
Salt and freshly ground black pepper
2 slices crusty whole wheat bread
2 scallions sliced
Heat a nonstick skillet over medium-high heat. Add the salmon and saute 3 minutes, turn and saute 3 minutes for a 3/4-inch piece. If the salmon is thicker, cook another 2 minutes per side until salmon is cooked through. While salmon cooks, pour tomato juice into a blender or food processor. Add 2 cups tomatoes, the onion, 3/4 cup diced cucumber, olive oil, balsamic vinegar and yogurt. Blend until smooth. Add salt and pepper to taste. Divide between 2 large soup bowls. Toast bread. Cut cooked salmon into 1 to 2-inch pieces and divide between the bowls. Sprinkle remaining 2 tablespoons diced tomatoes and 2 tablespoons diced cucumber over soup and sprinkle scallions on top.
Yield 2 servings
Per serving: 518 calories, 142 calories from fat, 15.8 g total fat, 2.6 g saturated fat, 6.9 g monounsaturated, 98.5 mg cholesterol, 351 mg sodium, 44.6 g carbohydrate, 6.5 g dietary fiber, 15.4 g sugars, 53 g protein
Exchanges: 1 starch, 1/2 fat-free milk, 3 vegetable, 6 lean meat, 1 fat
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