Apple Poached Salmon
Healthy eating all starts in the kitchen. One of the best healthy cooking methods is poaching which is a delicious and healthy way of cooking with out any added fats to your diet and works best with delicate pieces of fish or chicken.
To poach correctly, bring the poaching liquid to the boil and reduce to a simmer. The liquid can be a simple as fresh filtered water, stock, or juice. The food to be poached must be fully immersed in the liquid and not allowed to boil rapidly, otherwise it can toughen the most delicate protein. Fish takes about 6 – 12 minutes depending on the thickness.
I’m sharing one of my quick healthy recipes for Apple poached salmon which is the perfect dish to make on Good Friday this Easter holiday. Salmon is full of healthy Omega-3 fatty acids that is critical for good health and must be obtained from the food we eat. Health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure, improves symptoms of arthritis, improves mental health as the brain is 60% fat and needs omega 3 to function properly. Research also suggests that omega 3 can help the fight against cancer. Good sources of omega 3 are fish such as salmon, trout, mackerel, sardines, anchovies, linseed (flaxseed + the oil) chia seed, dark green vegetables such as broccoli + cabbage mustard seed, soy beans and walnuts.
2 x 180 g pieces salmon fillet (boned, skin on)
2 cups apple juice
Dressing
1 Tablespoon cold pressed olive oil
1 Tablespoon lemon or lime juice
1 – 2 Teaspoons apple juice concentrate
Pinch sea salt
chopped mint and parsley
zest of 1 lemon or lime
Pour apple juice into a pot large enough to fit the salmon.
Bring to the boil then turn down to a simmer.
Add the salmon and poach over a gentle heat for about 10 minutes until cooked through.
Remove the salmon onto a serving plate and drizzle over combined dressing then sprinkle over fresh herb mix.
Serve with the following ideas:
STEAMED GREEN VEGETABLES
ZUCCHINI NOODLES TOSSED WITH FRESH GARDEN HERBS, LEMON, SPINACH AND OLIVE OIL
ROASTED SWEET POTATO
SMASHED CANNELINNI BEANS WITH COLD PRESSED OLIVE OIL AND ROASTED GARLIC
BRAISED SAVOY CABBAGE IN A LITTLE LEMON AND THYME
Hi Teresa
Thanks so much for the salmon recipe, I made this on Good Friday for the whole family and they LOVED it! I made this with a mixed leaf salad with pear and organic walnuts. I will definately be putting this recipe in our regular plan. Thank you again
Tara xx
Love your salad with pear and organic walnuts! That marries perfectly with the salmon.
Glad you loved the recipe.TX
Made this for dinner tonight with great success. I was a bit apprehensive about poaching in juice but to my surprise it didnt make the dish overly sweet and my ‘cant-have-sweet-flavours-for-dinner’ husband didnt blink an eye and polished off his plate! I made 2 simple sides of Cannelini beans tossed in a pan with some crushed garlic as well as some Zucchini noodles sauteed in lemon juice and black pepper.
The 10mins cooking time was spot on, moist and flavourful fish! Hoorah!
This was delicious. Just made it tonight. Very quick and easy.
made this tonight for my husband and 2 kids 3 and 5, evrone loved it. delicious!!!!!!! Thankyou