Poached Salmon

Poached Salmon

The tomato relish adds just the right amount of flavor.

CAL/SERV :

246

PREP TIME :

15 MINS

YIELDS :

4 SERVINGS

COOK TIME:

30 MINS

INGREDIENTS

For spicy tomato relish:

  • 2 medium tomatoes, chopped
  • 2 Tbsp finely
  • chopped yellow onion
  • 2 Tbsp finely
  • chopped fresh parsley
  • 1 tsp red pepper
  • flakes, or to taste
  • ¼ C red wine vinegar
  • 2 Tbsp olive oil
  • Ground black pepper, to taste

For salmon:

  • 4 salmon steaks,
  • 5 oz each
  • 3 C water
  • 4 black peppercorns
  • 1 lemon, thickly sliced
  • 3 parsley sprigs
  • 1 small onion, thickly sliced 2 bay leaves

INSTRUCTIONS
  1. To prepare relish, combine all the ingredients in a bowl, and set aside.
  2. Using a pan large enough to hold salmon steaks, bring water to a boil and add peppercorns, lemon slices, parsley, onion, and bay leaves.
  3. Lower heat to a gentle simmer, cover, and let flavors infuse for 5 minutes. Add salmon steaks and make sure they are covered with water (add additional water if needed).
  4. Cook, uncovered, for 10 to 12 minutes or until fish flakes easily with a fork in the thickest par (minimum internal temperature of 145 °F). Never let water boil or fish will toughen.
  5. Serve each steak with relish.

Nutrition (per serving):

Calories 246, Total fat 10 g, Saturated fat 3 g, Cholesterol 93 mg, Sodium 94 mg, Total fiber 2 g, Protein 31 g, Carbohydrates 7 g, Potassium 945 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute