Oven-Poached Salmon Recipe- #FishRecipes

Salmon flesh is generally orange to red, although white-fleshed wild salmon occurs. The natural color of salmon results from carotenoid pigments, largely astaxanthin, but also canthaxanthin, in the flesh. Wild salmon get these carotenoids from eating krill and other tiny shellfish.

The vast majority of Atlantic salmon available around the world are farmed (almost 99%), whereas the majority of Pacific salmon are wild-caught (greater than 80%). Canned salmon in the United States is usually wild Pacific catch, though some farmed salmon is available in canned form. Smoked salmon is another popular preparation method, and can either be hot or cold smoked. Lox can refer to either cold-smoked salmon or salmon cured in a brine solution (also called gravlax). Traditional canned salmon includes some skin (which is harmless) and bone (which adds calcium). 

Serve this simple poached salmon with a salad of boiled new potatoes mixed with cooked green beans, finely chopped red onion, and Dijon mustard vinaigrette. Cook extra salmon for leftovers to make Salmon Fish Cakes.


SERVES 4 TO 6 WITH LEFTOVERS


INGREDIENTS:

One 4-pound whole salmon, head removed, cleaned
Salt and freshly ground black pepper
1 small bulb fennel, thinly sliced
2 lemons, thinly sliced
Lemon wedges for serving


PROCEDURE:

1) Preheat the oven to 425°F. Place a rack in the center of the oven. Place a flat rack in a large roasting pan.

2) Wash the salmon and pat dry with paper towels. Rub salt and pepper all over and inside the cavity. Lay the salmon on the rack in the roasting pan. Insert the fennel and lemon slices in the cavity of the salmon. Pour enough water in the roasting pan to come just below the rack. Dampen a large piece of crumpled parchment with water, open it, and place it directly over the fish. Cover with foil, securing well around the edge of the roasting pan.

3) Place the salmon in the oven and cook for 25 to 40 minutes until it is just cooked through. Test by inserting a metal skewer into the fish—if it goes through easily, the fish is ready. Using a fork, you can also expose a bit of the flesh to see if the flesh is opaque. Remove from the oven and allow to stand, covered, for 10 minutes. Transfer to a platter with lemon wedges and serve with a salad.


Try other healthy fish recipes at... Fish Recipes

Before you buy salmon, learn... How to Tell if Salmon Fillet is Fresh



CALORIE COUNTER:
Salmon, Pink
Cooked
salmon, fish, dinner, seafood

B+ Grade 
185 Calories 

Nutrition Facts
Serving Size 1/2 fillet (124 g) 

Per Serving	% Daily Value*
Calories 185
Calories from Fat 49
Total Fat 5.5g	8%
Saturated Fat 0.9g	4%
Polyunsaturated Fat 2.1g
Monounsaturated Fat 1.5g
Cholesterol 83mg	28%
Sodium 107mg	4%
Potassium 513.36mg	15%
Carbohydrates 0g	0%
Dietary Fiber 0g	0%
Sugars 0g
Protein 31.7g
Vitamin A	3 %
Vitamin C	0%
Calcium	2%
Iron	7%

Broccoli Frittata Recipe- Healthy Recipes

Broccoli is one of my favorite vegetables, and this classic is a great way to use up leftovers. Try this recipe with spinach, mushrooms, zucchini, or artichoke hearts for a luncheon or light supper.

Why Should You Need to Eat Broccoli?

Broccoli is an excellent source of vitamin C and a good source of vitamin A, mainly in the form of beta-carotene. Broccoli also contains folic acid, calcium, and chromium. Broccoli is rich in many plant compounds such as indoles and isothiocynates, which have been shown to have cancer-fighting properties. Broccoli sprouts are one of the most concentrated sources of an antioxidant called sulforaphane glucosinolate. Scientists discovered that a handful of three-day-old broccoli sprouts contained as much as twenty to fifty times as much sulforaphane glucosinolate as 114 pounds of regular broccoli.

INGREDIENTS:

3 tablespoons butter
1 tablespoon olive oil
¼ cup chopped shallots
3 cups cooked broccoli florets
6 large eggs
1 envelope Knorr Cream of Broccoli Soup Mix
½ cup freshly grated Parmesan cheese
½ teaspoon freshly ground black pepper


PROCEDURE:

1) Preheat the oven to 350 degrees.

2) Melt the butter with the oil in a 10-inch ovenproof skillet over medium heat. Add the shallots and cook, stirring occasionally, until they are softened, about 2 minutes. Add the broccoli and cook the vegetables, stirring occasionally, for another 3 minutes.

3) While the shallots and broccoli are cooking, whisk together the eggs, soup mix, cheese, and pepper in a medium mixing bowl. Pour the eggs and soup mixture into the skillet, stirring broccoli into the eggs.

4) Bake the frittata in the oven until it is set, 18 to 20 minutes. Let the frittata rest for 5 minutes before cutting it into wedges and serving.



Learn ... How to Keep Cooked Broccoli Bright Green

Broccoli is good for your health. Know more about it at... Broccoli Benefits: Super Food Broccoli (Brassica oleracea Italica)

Try this recipe... Broccoli White Cheddar Pie


CALORIE COUNTER: Broccoli

Calories: 200; Total fat: 12g; Saturated fat: 6g; Cholesterol: 60mg; Sodium: 398mg; Total carbs: 13g; Fiber: 3g; Sugar: 5g; Protein: 11g.