• 4 salmon steaks
• 1 cup fromage frais
• 1 cup watercress, washed
• 4 lemon slices, to garnish

Heat a heavy-based non-stick frying pan until it is very hot (this seals the fish, keeping it moist inside). Wash the salmon and pat dry. Season well with a salt and pepper to taste, pressing lightly onto both sides of the fish. Add the salmon to the hot frying pan and cook for 3 minutes. Carefully turn the steak over, reduce the heat, and cook for an additional 5-6 minutes.

While the salmon is cooking, make the sauce: Set aside about one quarter of the watercress for garnish, remove the coarse stalks from the remainder, and chop the leaves finely, using a food processor if desired. Stir into the fromage frais. Keep chilled. Serve the salmon accompanied by a large spoonful of the sauce and garnished with the reserved watercress leaves and lime or lemon slices.

Per serving: calories 495, fat 23.1g, 43% calories from fat, cholesterol 191mg, protein 65.4g, carbohydrates 3.2g, fiber 0.3g, sugar 2.7g, sodium 247mg, diet points 12.3.

Dietary Exchanges: Milk: 0.2, Vegetable: 0.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 3.6, Sugar: 0.0, Very lean meat protein: 9.5

  view detailed nutritional information

The recommended wines are: White Zinfandel, Pinot Noir, or Sauvignon Blanc.