This poached salmon dish is an easy way to boost your heart health, thanks to loads of omega-3 fatty acids, and satisfy your taste buds. Additionally, those omega-3s help nerve cells communicate with each other, which is an essential step in maintaining good mental health. And with a light, yogurt-based cucumber sauce, this makes a special meal for any occasion.
From Dr. Roxanne Sukol
Yield: 6 Servings
1 large carrot, peeled and sliced
1 large onion, peeled and chopped
2 onions, chopped
3 stalks celery
1 cup white wine
6 cups water
24 ounce salmon filet
1 cucumber, thinly sliced for garnish
Cucumber sauce (1 cup)
1 large cucumber, peeled, seeded, and chopped
1 cup plain yogurt
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 tablespoon finely chopped green onions
1 tablespoon fresh dill
½ teaspoon salt
½ teaspoon pepper
1. Simmer vegetables for 30 minutes
2. Remove vegetables with slotted spoon
3. Add poaching liquid to deep sauté pan to barely cover fish and simmer 8-10 minutes until salmon flakes easily.
4. Blend together cucumber sauce ingredients, and pour over salmon to serve.
Nutrition Info Per Serving: (4 oz. of salmon with 3.3 oz. cucumber sauce): 260 calories, 7 g total fat, 1 g saturated fat, 0 g trans fat, 65 mg cholesterol, 350 mg sodium, 14 g total carbohydrate, 2 g dietary fiber, 8 g sugars, 26 g protein
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*Note: The photo displayed is representational only and does not show this exact recipe.