August 05, 2009

Poached Salmon

Poached Salmon
2 Servings
Those of you who are familiar with My Optimum Health Plan will know that one of the initial dietary changes I ask you to make is to start eating fish -- particularly oily, cold-water fish. Of the varieties that fall into this category (mackerel, kippers, sardines and wild Alaskan salmon) my favorite is salmon. It's a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure and cancer.

Salmon is often available fresh, and it also scores points as a food that's easy to cook but looks and tastes like the elegant work of a gourmet chef. Try this and my other salmon recipes; they're easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set you on the road to good health. Enjoy.

2 Salmon filets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of half a lemon

1. Cut the salmon filets into individual portions if necessary.

2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley and bay leaves.

3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the water to a boil, uncovered.

4. Adjust heat to simmer and let fish cook for 5 minutes.

5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.

Nutritional Information:

Per serving:
245 calories
10 g total fat (2 g sat)
76 mg cholesterol
0 g carbohydrate
22 g protein
0 g fiber
50 mg sodium

- Recipe reprinted with permission of

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