• 1 Tbs. all purpose flour
• 4 salmon steaks, rinsed and patted dry, about 6 ounces each
• 2 Tbs. plus 2 tsp. unsalted butter
• 2 Tbs. lemon juice
• 1/2 cup dry white wine
• 1 tsp. dried basil
• 1/2 tsp. dried tarragon
• 1/2 tsp. dried rosemary, crumbled
• 2 Tbs. minced onion flakes

Rub flour into both sides of fish. Melt butter in a heavy nonstick skillet over medium heat. Cook fish 5 minutes per side. Combine remaining ingredients and salt and pepper to taste in a bowl. Pour mixture over fish. Cook another 8-10 minutes, turning once, or until fish is cooked throughout, basting frequently with pan juices.

Per serving: calories 475, fat 18.8g, 38% calories from fat, cholesterol 186mg, protein 63.9g, carbohydrates 4.1g, fiber 0.3g, sugar 0.7g, sodium 217mg, diet points 11.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.1, Lean meat: 0.0, Fat: 3.2, Sugar: 0.0, Very lean meat protein: 9.5

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The recommended wines are: Chardonnay, Sauvignon Blanc, or Chablis.