Easy poached salmon with salsa verde

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Easy poached salmon with salsa verde
25 min.
6
395kcal

Suggestions


Are you looking for a delicious, healthy, and effortlessly impressive meal? Look no further than this Easy Poached Salmon with Salsa Verde! This delightful dish not only highlights the natural flavors of fresh salmon, but it also comes packed with a vibrant green sauce that’s bursting with taste. Whether you’re planning a cozy dinner for family or a sophisticated lunch with friends, this recipe is sure to elevate your dining experience.

In just 25 minutes, you can enjoy a nutritious main course that serves six people and aligns perfectly with gluten-free and dairy-free dietary needs. Infused with a delightful blend of aromatic herbs and zesty citrus, the poached salmon remains moist and tender, while the lively salsa verde adds a refreshing kick that complements the fish beautifully.

This recipe features good balance among protein, healthy fats, and minimal carbohydrates, making it a guilt-free indulgence. Plus, the preparation is straightforward, using common kitchen equipment like a saucepan and a food processor. Imagine serving these succulent salmon fillets with steamed Jersey Royal potatoes and crisp asparagus, turning a simple meal into a gourmet experience. Dive into the world of healthy cooking with this tantalizing dish that promises to impress and nourish!

Ingredients

  • tsp peppercorns 
  • 200 ml citrus champagne vinegar 
  •  fennel bulb thinly sliced
  •  bay leaves 
  • stalks salsa verde for the salsa verde (from the bunch used )
  • kg salmon fillet 
  • slices optional: lemon 
  •  garlic clove 
  • fillet anchovy packed in salt rinsed
  •  lemon zest 
  • large bunch flat parsley 
  • large bunch basil 
  • tbsp caper drained and rinsed
  • tbsp olive oil extra virgin extra-virgin
  • servings potatoes steamed

Equipment

  • food processor
  • bowl
  • sauce pan
  • aluminum foil

Directions

  1. First make the poaching liquid for the fish.
  2. Put the peppercorns, 2 tsp salt, vinegar, fennel, bay leaves and parsley stalks in a saucepan with 2.5 litres of water, and bring to the boil. Boil for 10 mins so all the flavours infuse into the liquid.
  3. Make sure that you choose a roasting tin big enough to hold the salmon fillet. Strain the liquid into the empty tin, bring to the boil on the hob, then add the fish, skin-side down, making sure it is covered in liquid. Scatter around the lemon slices, and simmer gently for 1-2 mins until the fish changes colour completely. Cover the surface with a large piece of foil, turn off the heat and leave to cool completely. The fish will cook as the liquid cools.
  4. To make the salsa verde, put all the ingredients into the bowl of a food processor, then blitz to make a bright, slightly chunky sauce. Season to taste.
  5. Carefully remove the salmon to a serving platter and peel away the skin if you like.
  6. Serve with the salsa verde, new potatoes and asparagus.

Nutrition Facts

Calories395kcal
Protein36.08%
Fat58.04%
Carbs5.88%

Properties

Glycemic Index
53.04
Glycemic Load
1.26
Inflammation Score
-8
Nutrition Score
33.227826553842%

Flavonoids

Eriodictyol
1.17mg
Hesperetin
0.98mg
Naringenin
0.02mg
Apigenin
20.48mg
Luteolin
0.19mg
Kaempferol
7.68mg
Myricetin
1.45mg
Quercetin
10.08mg

Nutrients percent of daily need

Calories:395.47kcal
19.77%
Fat:25g
38.46%
Saturated Fat:3.69g
23.04%
Carbohydrates:5.7g
1.9%
Net Carbohydrates:3.41g
1.24%
Sugar:1.87g
2.08%
Cholesterol:93.67mg
31.22%
Sodium:268.44mg
11.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.96g
69.93%
Vitamin K:196.91µg
187.54%
Selenium:62.69µg
89.55%
Vitamin B12:5.32µg
88.68%
Vitamin B6:1.43mg
71.44%
Vitamin B3:14.03mg
70.16%
Vitamin B2:0.68mg
39.9%
Phosphorus:373.02mg
37.3%
Potassium:1092.21mg
31.21%
Vitamin B5:2.96mg
29.63%
Vitamin C:23.1mg
28.01%
Vitamin B1:0.4mg
26.62%
Copper:0.51mg
25.61%
Vitamin A:1010.24IU
20.2%
Folate:70.2µg
17.55%
Magnesium:67.65mg
16.91%
Vitamin E:2.41mg
16.08%
Iron:2.84mg
15.77%
Manganese:0.28mg
13.89%
Zinc:1.38mg
9.2%
Fiber:2.29g
9.14%
Calcium:73.89mg
7.39%