Poached Salmon with Lemon Mint Tzatziki

Gluten Free
Health score
53%
Poached Salmon with Lemon Mint Tzatziki
198 min.
6
332kcal

Suggestions

Ingredients

  •  bay leaves 
  • cups cooking wine dry white
  •  cucumber english
  • sprigs flat-leaf parsley 
  • 0.5 teaspoon garlic minced
  • teaspoons juice of lemon 
  • 0.3 teaspoon lemon zest 
  •  lemons unpeeled sliced
  • cup non-fat yogurt 
  • tablespoon mint leaves finely chopped
  • teaspoon olive oil 
  • pound salmon fillet with skin
  • servings salt and pepper 
  •  scallion thinly sliced
  • cups water 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sieve

Directions

  1. Watch how to make this recipe.
  2. Put the wine, water, bay leaves, parsley and of the sliced lemons into a large deep skillet and bring to a simmer.
  3. Add the salmon, skin side down.
  4. Add more water, if necessary, to cover the salmon. Cover the skillet and simmer over a low heat until the fish is just cooked through, about 8 minutes.
  5. Transfer the fish to a plate, cover it and chill it completely in the refrigerator, about 3 hours.
  6. To serve, peel the skin from the fillet and scrape away any brown flesh.
  7. Put the fish on a serving plate, garnish with scallion and the remaining lemon slices.
  8. Serve with Lemon Mint Tzatziki.
  9. Line a strainer with paper towel and put the strainer over a bowl.
  10. Put the yogurt in the strainer and place it in the refrigerator to drain and thicken for 3 hours.
  11. Seed and coarsely grate the cucumber.
  12. Drain it well. In a medium bowl, stir together the thickened yogurt and olive oil. Stir in the cucumber, lemon juice, garlic, zest and mint. Season with salt and pepper, to taste, and serve.

Nutrition Facts

Calories332kcal
Protein48.15%
Fat36.32%
Carbs15.53%

Properties

Glycemic Index
22.42
Glycemic Load
0.97
Inflammation Score
-7
Nutrition Score
26.668695449829%

Flavonoids

Malvidin
0.05mg
Catechin
0.62mg
Epicatechin
0.44mg
Eriodictyol
8.03mg
Hesperetin
10.69mg
Naringenin
0.52mg
Apigenin
0.76mg
Luteolin
0.79mg
Kaempferol
0.12mg
Myricetin
0.24mg
Quercetin
0.69mg

Nutrients percent of daily need

Calories:332.08kcal
16.6%
Fat:11.07g
17.03%
Saturated Fat:2.02g
12.63%
Carbohydrates:10.65g
3.55%
Net Carbohydrates:9.24g
3.36%
Sugar:5.48g
6.08%
Cholesterol:85.61mg
28.54%
Sodium:299.41mg
13.02%
Alcohol:8.24g
100%
Alcohol %:2.36%
100%
Protein:33.02g
66.04%
Vitamin B12:5.04µg
83.95%
Selenium:56.96µg
81.37%
Vitamin B6:1.35mg
67.64%
Vitamin B3:12.14mg
60.68%
Vitamin B2:0.7mg
41.32%
Phosphorus:395.46mg
39.55%
Vitamin B5:3mg
30.01%
Potassium:1031.58mg
29.47%
Vitamin C:22.74mg
27.56%
Vitamin B1:0.39mg
26.31%
Copper:0.44mg
21.96%
Vitamin K:18.61µg
17.73%
Magnesium:70.41mg
17.6%
Folate:53.7µg
13.42%
Calcium:124.79mg
12.48%
Iron:1.93mg
10.74%
Zinc:1.58mg
10.55%
Manganese:0.19mg
9.54%
Fiber:1.42g
5.66%
Vitamin A:227.37IU
4.55%
Vitamin E:0.19mg
1.29%