Heart-Healthy Poached Salmon
Delight in the simplicity and nourishment of Heart-Healthy Poached Salmon, a recipe designed to support your well-being while delivering exquisite flavor. Tender salmon fillets are gently poached in a fragrant broth infused with low-sodium vegetable stock, fresh dill, lemon slices, garlic, and a hint of black peppercorns. This foolproof technique ensures perfectly moist and flaky salmon in just 15 minutes of cooking time. Ideal for a light yet satisfying meal, this dish is not only quick and easy to prepare but also brimming with omega-3s and low in sodium, making it a delicious choice for heart-conscious eating. Serve it with steamed veggies or a crisp salad, and savor the balance of elegance and health on your plate.
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Ingredients
- 4 pieces Salmon fillets
- 4 cups Low-sodium vegetable broth
- 1 large Lemon
- 4 pieces Garlic cloves
- 1 teaspoon Black peppercorns
- 1 bunch Fresh dill
- 1 piece Bay leaf
- 2 cups Water
Directions
Step 1
Start by slicing the lemon into thin rounds and peeling the garlic cloves.
Step 2
In a large skillet or saucepan, combine the low-sodium vegetable broth, water, sliced lemon, peeled garlic cloves, black peppercorns, fresh dill (reserving a few sprigs for garnish), and bay leaf. Bring the mixture to a gentle simmer over medium heat.
Step 3
Once the poaching liquid is simmering, gently add the salmon fillets, ensuring they are fully submerged. If necessary, add a little more water or broth.
Step 4
Reduce the heat to low, and allow the salmon to poach gently for about 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork.
Step 5
Once the salmon is cooked, carefully remove it from the poaching liquid using a slotted spatula and transfer it to a serving platter.
Step 6
Garnish the poached salmon with the reserved fresh dill sprigs and serve immediately, pairing it with a side of steamed vegetables or a fresh salad for a complete meal.
Nutrition Facts
| Serving size | 2074.9 grams (2074.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1048 |
| Total Fat 56.90g | 73% |
| Saturated Fat 8.00g | 40% |
| Polyunsaturated Fat 0.10g | |
| Cholesterol 200mg | 67% |
| Sodium 1009mg | 44% |
| Total Carbohydrate 28.00g | 10% |
| Dietary Fiber 8.20g | 29% |
| Total Sugars 5.80g | |
| Protein 107.60g | 215% |
| Vitamin D 0IU | 0% |
| Calcium 224mg | 17% |
| Iron 8mg | 42% |
| Potassium 1350mg | 29% |
Source of Calories