Poached Salmon with Cucumber Raita

Gluten Free
Very Healthy
Health score
59%
Poached Salmon with Cucumber Raita
45 min.
4
495kcal

Suggestions

Ingredients

  •  bay leaves 
  •  carrots sliced
  •  cucumber grated peeled seeded
  • 0.8 teaspoon thyme leaves dried
  • 1.5 cups cooking wine dry white
  • tablespoons mint leaves fresh chopped
  • clove garlic minced
  • 0.3 teaspoon fresh-ground pepper black
  •  onion sliced
  • 0.1 teaspoon paprika 
  • sprigs parsley 
  • 0.3 teaspoon peppercorns 
  • 1.8 cups yogurt plain
  • pounds center-cut salmon fillet cut into 4 pieces
  • 3.3 teaspoons salt 
  • tablespoons vinegar 
  • 1.5 quarts water 

Equipment

  • bowl
  • frying pan

Directions

  1. In a large deep frying pan, combine the water, wine, vinegar, onion, carrot, parsley, thyme, peppercorns, bay leaves, and 2 1/4 teaspoons of the salt. Cover and bring to a boil over high heat. Reduce the heat and simmer, partially covered, for 10 minutes.
  2. Meanwhile, in a medium glass or stainless-steel bowl, combine the cucumber and the remaining teaspoon salt.
  3. Let sit for 10 minutes. With your hands, squeeze the cucumber and discard the liquid.
  4. Put the cucumber back into the bowl and add the yogurt, garlic, mint, and ground pepper. Refrigerate until ready to serve.
  5. Add the fish to the liquid in the pan and bring back to a simmer. Simmer, partially covered, until the fish is just barely done (it should still be translucent in the center), about 4 minutes for a 1-inch-thick fillet.
  6. Remove the pan from the heat and let the fish sit in the liquid for 2 minutes.
  7. Transfer to plates and, if you like, remove the skin.
  8. Serve the salmon warm or at room temperature. Top with the raita and then sprinkle the raita with the paprika.
  9. Wine Recommendation: To match the acidity of the yogurt and the richness of the fish, look for a white that blends crisp acidity with good body. Try a pinot gris from Oregon or a sauvignon blanc from New Zealand.

Nutrition Facts

Calories495kcal
Protein47.59%
Fat38.87%
Carbs13.54%

Properties

Glycemic Index
78.46
Glycemic Load
2.66
Inflammation Score
-10
Nutrition Score
40.795652091503%

Flavonoids

Malvidin
0.05mg
Catechin
0.69mg
Epicatechin
0.5mg
Eriodictyol
0.77mg
Hesperetin
0.61mg
Naringenin
0.34mg
Apigenin
4.99mg
Luteolin
0.36mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.37mg
Quercetin
5.67mg

Nutrients percent of daily need

Calories:495.26kcal
24.76%
Fat:18.13g
27.9%
Saturated Fat:4.52g
28.26%
Carbohydrates:14.22g
4.74%
Net Carbohydrates:12.3g
4.47%
Sugar:8.83g
9.81%
Cholesterol:138.67mg
46.22%
Sodium:2076.56mg
90.29%
Alcohol:9.27g
100%
Alcohol %:1.28%
100%
Protein:49.95g
99.89%
Vitamin B12:7.61µg
126.81%
Selenium:85.66µg
122.38%
Vitamin B6:2.05mg
102.31%
Vitamin B3:18.31mg
91.56%
Vitamin B2:1.07mg
63.22%
Vitamin A:3139.59IU
62.79%
Phosphorus:606.73mg
60.67%
Vitamin K:48.93µg
46.6%
Vitamin B5:4.52mg
45.16%
Potassium:1571.28mg
44.89%
Vitamin B1:0.6mg
40.08%
Copper:0.73mg
36.58%
Magnesium:109.54mg
27.39%
Folate:90.76µg
22.69%
Calcium:216.03mg
21.6%
Manganese:0.39mg
19.39%
Zinc:2.53mg
16.84%
Iron:2.99mg
16.64%
Vitamin C:10.02mg
12.15%
Fiber:1.92g
7.69%
Vitamin E:0.25mg
1.65%
Source:My Recipes