• 1 teaspoon olive or vegetable oil
  • 2 tablespoon shallots, finely chopped
  • 1 1/2 cup fat-free or lowfat milk
  • 1/2 teaspoon salt
  • Freshly ground black pepper to taste
  • 1 1/4 lb salmon fillet, about 1 inch thick, skin on, cut into 4 portions
  • 1 tablespoons fresh lemon juice
  • 1 1/2 teaspoons cornstarch
  • 2 tablespoons chopped fresh dill
  • 1/4 cup reduced-fat sour cream
  • 2 teaspoons Dijon mustard
  • Lemon wedges and fresh dill sprigs for garnish


1. In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots and sauté until softened, 30 to 60 seconds. Add milk, shallots, salt and pepper; bring to simmer, stirring. Reduce heat to low.

2. Slip salmon pieces in the milk sauce, skin-side up; immediately turn over. Cover and poach salmon gently, spooning milk cooking liquid over top of salmon occasionally, just until interior is opaque, 10 to 12 minutes.

3. With a slotted spoon, carefully transfer salmon to a warm platter. Cover with foil and keep warm.

4. In a small bowl, mix lemon juice and cornstarch; add to poaching liquid and cook, stirring constantly, until slightly thickened, about 1 minute. Stir in sour cream, chopped dill and mustard.

5. Garnish salmon with lemon wedges and dill sprigs. Serve with the mustard-dill sauce.


Salmon and other cold water fish have high levels of heart healthy Omega-3 fatty acids. Pair this dish with tender steamed vegetables and brown rice.