Salmon, especially wild, is an incredibly nourishing food for us. It is high in essential omega 3 fatty acids- a type of fat that many of us in North America are deficient in. It is also a reliable source of the B vitamins (including hard to get B12), vitamin A, and several minerals, including energizing iron and magnesium and calcium, which have calming effects on our bodies. This is one of the quickest and most flavorful yet healthy ways of preparing it. The white wine could be substituted for more broth, in the same amount. From here you can throw it on a salad or serve with brown rice, quinoa or roasted potatoes. I like to make a few servings at once then store them in the fridge and take them for lunch.
Poached Salmon
Prep time
Cook time
Total time
Serves: 2
INGREDIENTS:
- ½ lb salmon fillet (I recommend wild sockeye)
- 1 cup vegetable broth
- ½ cup white wine
- ¼ cup onion, sliced thickly
- 3-4 sprigs of fresh dill
- 3 slices of lemon
- Sea salt and fresh ground black pepper
DIRECTIONS:
- Place the broth, wine, onion, dill and lemon into a medium sized skillet and bring to a boil on the stove over high heat. Reduce the heat to medium and keep the mixture simmering gently for 10 minutes, so that it reduces down and thickens slightly. Place the salmon fillet in the middle of the skillet, sprinkle lightly with the salt and pepper, and cook covered for 10 minutes, until cooked through. Check the liquid level every few minutes and add in more broth or water if the pan becomes dry.
Visual ode to fresh dill
How do you think this would go without the onion? It looks delicious but have weird dislike of fish with onion.
I think it would still be just as good without the onion, you could thrown in a garlic clove or two cut in half or some extra herbs, but even just the broth, wine and lemons give it enough flavor. I do recommend wild salmon though, all the farmed ones I have tried just do not have as much flavor on their own (plus they don’t have the same level of good fats) 🙂