Healthy Eats: Poached Salmon

three fresh salmon pieces with lemons on a chopping board
three fresh salmon pieces with lemons on a chopping board

By Greta Breksin

Salmon is arguably one of the most nutritious fishes, but it’s easy to overcook on the sauté pan. Here is an easy method to get tender fillets!

Ingredients

2 ½ cups water

¾ cup dry white wine

¼ teaspoon salt

1 julienne-cut carrot (match-stick cuts)

1 julienne-cut leek

1 bay leaf, torn

2 thyme sprigs

4 (6-ounce) salmon fillets

Directions

Simmer first 7 ingredients in a large skillet over medium-low heat. Place salmon in pan and poach fillets until they are opaque in the middle, about 3 minutes on each side. Remove fillets right away.

 

Hints: Choose fillets that are similar in size so they cook evenly. This dish is also delicious served cold!

Nutrition Data:

Did you know that the ShopRite of New Rochelle has an In Store Nutrition Expert?

Greta Breskin, Registered Dietitian, is available for grocery store tours, individual counseling, product information, health events and community programs! Contact her at 845-475-4940 or greta.breskin@wakefern.com to learn more!

Serves 4: Calories – 297, Total Fat – 9.6 g, Saturated Fat – 1.3 g, Cholesterol – 89 mg, Sodium – 231 mg, Total Carbohydrates – 6 g,        Fiber –1 g, Protein – 37 g

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