There couldn’t have been more perfect timing for this guest post. My husband and I were discussing the fact that we never steam seafood. It’s always served baked, pan fried, or grilled.
Now we can learn how to steam or poach fish from Dave. Let’s see how he does it . . .
Poached Salmon
There is a saying, “if it swims, it slims” which refers to healthy properties of fish and one of the healthiest out there is salmon, a great source of Omega-3 fatty acids as well as Vitamins A, B and D, calcium, iron, phosphorus and selenium. This combination can help lower your cholesterol and in turn your blood pressure.
This delicious guest recipe from Dave Harrison on behalf of Le Creuset kitchenware pairs salmon with a refreshing watercress sauce, which is also super healthy. And it tastes great too.
Ingredients
- Ingredients
- Little butter for greasing
- 4 x 175g (6 ounce) portions of salmon fillet
- 4 tablespoons dry white wine
- A few sprigs of fresh flat leaf parsley and chervil (or your favourite herbs for fish)
- Thinly pared zest of 1 large lemon
- Little salt
- Freshly ground black pepper
- Accompanying Vegetables
- 1/2 kg (1 pound) baby new potatoes
- 1/2 kg (1 pound) baby courgettes or fine green beans
- Watercress Sauce
- 60g (2 ounces) watercress leaves with fine stems
- Small bunch fresh flat leaf parsley
- 1 garlic clove
- 4 tablespoons mayonnaise
- 1 teaspoon Dijon mustard
- 2 tablespoons lemon juice
Instructions
- Cut 4 rectangles of aluminium foil (approx 28 x 23cm – 11 x 9 inches) butter lightly.
- Place a piece of salmon in the centre of the foil, spoon 1 tablespoon white wine over the fish adding a few sprigs of herbs and a piece of pared lemon zest over the top. Season lightly. Bring the long sides of the foil together over the top of the salmon, making a secure fold. Fold up the ends so that the contents are enclosed.
- Have all the potatoes cut into small even sized pieces. Transfer to the pasta pot with a little salt and cover with boiling water. Place on the stove top and return to a brisk boil.
- Make a layer of the green vegetables in the steamer and place the salmon parcels on top. Stand the steamer over the potatoes adding the lid. Reduce the heat (but maintain a steady simmer) and cook for 10 – 12 minutes.
- Lift out the salmon parcels, Open them up and transfer the fish to a warmed serving dish, discarding the herbs and lemon. Spoon a little of the wine jus, contained in the foil parcel, over the top of each piece. Serve the green vegetables then use the steamer as a colander to strain the potatoes.
- Watercress Sauce
- Put all the ingredients into a food processor or blender and whizz just long enough to blend the ingredients, but not so as to break down the watercress and herbs completely. Cover and chill until required.
Notes
Calories: 471 Weight Watchers PointsPlus 11 Total Fat: 21.05g Cholesterol: 93mg Sodium: 186mg Total Carbs: 26.76g Dietary Fiber: 5.85g Sugars: 5.37g Protein: 37.81g
If you’re looking for healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.
Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.
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{ 15 comments… read them below or add one }
I love cooking in parchment (or foil, in this case). You don’t even need to put it in a steamer – just put it in the oven, and the juices of whatever you’re cooking turn to steam, so the dish cooks itself! But I really like the method here – it’s a new twist on a one-pot meal!
Great idea! I’ll have to give that a try.
Great post, K! Such brilliant flavors and I’m sure this made for a fantastic meal.
Baker Street recently posted…Muffin Monday: Coffee Hazelnut Muffins
Delectable is right! Can’t wait to try this. I’ve been getting sick of my boring baked salmon lately.
The Candid RD (Gina) recently posted…Possibly My Last Blog Post; Clean Eating’s Panko and Sage-Crusted Pork Cutlets
My husband and I were just discussing the fact that we never steam or poach fish, and it’s supposed to come out so moist. I have filets in the freezer I plan on trying this recipe with.
I’ll have to try this one on my family.
I like that saying….if it swims, it slims. I’ll need to use that a time or two. We definitely don’t eat enough fish in this house and I need to change that. It looks delicious.
The Mom Chef ~ Taking on Magazines One Recipe at a Time recently posted…Cheese Soufflés with Herb Salad from Cooking Light Magazine, May 2012
We are the same. We have fish once a week, but I’d really like to have it more often.
What a beautiful and healthy salmon dish! Looks like a perfect summer dish.
ASHLEA recently posted…Green Eggs
We eat salmon year around, but have never poached it. I can’t wait to give this a try.
Oh, boy, does this sound healthy and delicious! Salmon is the only fish my hubby will eat…and this would be perfect for our dinner~
That’s interesting because many people find the taste of salmon to distinct. I get lots of comments like that when I post salmon recipes. I’m so glad he’s in the salmon camp!
lovely healthy salmon
torviewtoronto and createwithmom recently posted…Cooking at the Kasbah: Red bell pepper and garlic confit
Oh this sounds like a great way to prepare salmon! I bet it’s quite tasty =)
Peggy recently posted…BBQ Chicken Quiche
I’ve yet to poach my fish, but I’ve heard it comes out so wonderfully moist.