Poached Salmon with Spring Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
88%
Poached Salmon with Spring Vegetables
55 min.
4
299kcal

Suggestions


Welcome to a delightful culinary adventure that celebrates the fresh flavors of spring! Our Poached Salmon with Spring Vegetables is not only visually stunning but also a health-conscious choice that boasts an impressive health score of 88. Perfect for a lunch gathering or a cozy dinner at home, this dish is gluten-free, dairy-free, and incredibly nutritious.

Imagine tender salmon steaks, perfectly poached to flaky perfection, enhanced by an aromatic blend of crisp carrots, leeks, and fragrant herbs. The vibrant colors and fresh ingredients reflect the essence of spring, making this dish a feast for both the eyes and palate. The incorporation of dry white wine adds a subtle richness, complementing the natural flavors of the salmon and vegetables.

At just 299 calories per serving, this recipe balances indulgence with healthy eating, delivering a satisfying and wholesome meal that can be enjoyed any time of day. Whether you're looking to impress guests or simply wish to treat yourself to a delicious, healthful dish, our Poached Salmon with Spring Vegetables is the perfect choice. The simplicity of the preparation allows the natural flavors to shine, making it an ideal dish for both novice cooks and seasoned chefs alike. Dive into the freshness of spring and savor this wonderful recipe!

Ingredients

  •  bay leaf 
  • teaspoon peppercorns black freshly ground
  • cup julienne-cut carrot 
  • 0.5 cup cooking wine dry white
  • cup julienne-cut leek white green ( 1 large)
  •  parsley sprigs 
  • teaspoon pink peppercorns freshly ground
  • 24 ounce salmon steaks ()
  • teaspoon salt 
  • cups water 

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. Combine water, wine, and next 6 ingredients in a large Dutch oven. Bring mixture to a boil. Simmer, uncovered, over medium heat 20 minutes.
  2. Remove bay leaf and parsley; discard. Keep mixture at a low simmer.
  3. Carefully lower fish into pan. Simmer 10 minutes or until fish flakes easily when tested with a fork.
  4. Remove fish from poaching liquid and place in shallow individual pasta bowls. Stir salt into poaching liquid and spoon mixture evenly over fish.

Nutrition Facts

Calories299kcal
Protein51.05%
Fat36.49%
Carbs12.46%

Properties

Glycemic Index
47.46
Glycemic Load
2.29
Inflammation Score
-10
Nutrition Score
32.321739497392%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
1.08mg
Luteolin
0.04mg
Kaempferol
0.68mg
Myricetin
0.14mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:298.61kcal
14.93%
Fat:11.01g
16.93%
Saturated Fat:1.72g
10.75%
Carbohydrates:8.46g
2.82%
Net Carbohydrates:6.59g
2.39%
Sugar:2.69g
2.99%
Cholesterol:93.55mg
31.18%
Sodium:696.8mg
30.3%
Alcohol:3.09g
100%
Alcohol %:0.79%
100%
Protein:34.65g
69.29%
Vitamin A:5840.57IU
116.81%
Vitamin B12:5.41µg
90.15%
Selenium:62.48µg
89.26%
Vitamin B6:1.51mg
75.48%
Vitamin B3:13.84mg
69.19%
Vitamin B2:0.68mg
40.04%
Phosphorus:368.38mg
36.84%
Vitamin B5:3mg
29.95%
Potassium:1029.49mg
29.41%
Vitamin B1:0.42mg
28.21%
Copper:0.54mg
26.8%
Vitamin K:26.6µg
25.34%
Manganese:0.5mg
25%
Magnesium:68.82mg
17.21%
Folate:64.32µg
16.08%
Iron:2.27mg
12.59%
Zinc:1.29mg
8.57%
Fiber:1.88g
7.5%
Calcium:64.9mg
6.49%
Vitamin C:5.23mg
6.34%
Vitamin E:0.44mg
2.95%
Source:My Recipes