Hey, What’s Cookin’?
I think it’s safe to say that we’re all looking to eat a little lighter this week, eh? What could be lighter and more delicate than poached fish–specifically, salmon? We all know salmon is a superior source of Omega-3s. But what you probably don’t know is that in one 4-ounce fillet, you will obtain the following nutrients:
- Vitamin B12 (236% daily recommended value)
- Vitamin D (127%)
- Selenium (78.3%)
- Vitamin B3 (56.3%)
- Omega-3 Fatty Acids (55%)
- Protein (53.1%)
- Phosphorus (52.1%)
- Vitamin B6 (37.6%)
- Iodine (21.3%
- Choline (19.2%)
- Vitamin B5 (18.4%)
- Biotin (15.1%)
- Potassium (14%)
There’s no doubt–salmon is one super superfood! Be sure to purchase wild-caught salmon for the best flavor, texture, and highest intact nutrients. Frozen fillets are fine as long as they have no freezer burn and you let them thaw safely overnight in the refrigerator. Don’t try to throw frozen salmon in the poaching liquid–your cooking times will be off and the salmon will cook unevenly.
Try serving this protein with a nice helping of cauliflower rice. Asparagus would go especially well with the salmon, but broccoli or lightly sauteed spinach or baby kale are excellent choices, too!
Citrus Poached Salmon
Based on a recipe from Genius Kitchen
- 2 1/2 lbs salmon fillets
- 1 quart vegetable stock
- 2 cups orange juice
- 2 cups grapefruit juice
- 2 cups bottled clam juice
- 1 small yellow onion, chopped
- 1 small carrot, chopped
- 1-inch piece of fresh ginger, finely minced
- 2 kaffir lime leaves, sliced OR zest of one lime
- 2 tablespoons minced garlic
- 1 -2 stalks chopped lemongrass (white part only) OR zest of 1 lemon
- 1 tablespoon Thai fish sauce
- 1 teaspoon white pepper
- Lemon, lime, or orange slices for garnish
- In a large pot, combine vegetable stock, orange juice, grapefruit juice, white wine, onion, carrots, ginger, kaffir lime leaves, garlic and lemon grass.
- Season with salt and white pepper.
- Bring to a boil for 5-10 minutes to reduce the liquid and soften the veggies.
- Reduce heat to a very low simmer. No bubbles should break the surface of the liquid!
- Place the salmon fillets skin side down in the poaching liquid until flaky and tender, about 5-10 minutes.
- Remove salmon to a serving platter; garnish with citrus slices.
- Enjoy hot over a bed of cauliflower rice and some green steamed vegetables.
This dish can also be served cold. Chill the salmon in the poaching liquid; when cold, drain and place on a bed of greens to serve.
Photograph by Swirling F