I just love salmon.
Salmon tastes amazing, and it is really healthy 🙂
You can use salmon, for so many dishes – And this dish with poached salmon with lots of healthy vegetables is amazing ♥
The dish is so delicious & satiating.
I also love the healthy green dressing, that is served with 🙂
You can cook salmon in many ways.
I love to cook salmon in the oven – I do not cook it as often on a pan.
But my favourite preparation of salmon is – Poacing.
The salmon becomes so delicious & juicy, and it is really hard to mess it up, when you poach your fish 😉
Just a tip!
A little something about the ingredients in dish dish:
Salmon
Salmon is filled with:
- Omega-3 fatty acids
- Lots of protein
- Vitamin-D
- B12 vitamins
- Selenium
- Calcium
Broccoli
Broccoli is filled with:
- Vitamin-C
- Vitamin-B
- VItamin-A
- Vitamin-E
- Vitamin-K
- Folic
- Iron
- Calcium
- Phosphorus
- Magnesium
A lot of other kale, also contains Vitamin C, B, A, E & K.
– 50 grams of broccoli a day, is enough to cover your daily need of vitamin-C-
Tomatoes
Tomater are great:
- Contains lots of the antioxidant Lycopen
This is also for tinned tomatoes & puré. The great effect of this antioxidant is bigger, if the tomatoes are cooked.
Also eat some fat together with tomatoes, as the fat helps vitamin uptake of Lycopen - Low calories
- Vitamin-E
- Vitamin-C
- Beta carotene
- Fibers
Avocado
Avocados are filled with:
- Vitamin-K
- Vitamin-C
- Vitamin-E
- Vitamin-B5
- Vitamin-B6
- Potassium
- Folate
- Omega-6 acids
– Avocados are filled with fat, but … It is the healthy kind of fat – And your body do need fat! (That’s reality) 🙂
The imortant thing, is that you get the fat from the right & healthy source – This is where the avocado comes in the picture.
Recipe
Yield: 4 persons
Ingredients:
- 1 side of salmon (600 – 750 grams)
- 2 broccoli
- 1 lemon
- 8 big cloves of garlic (+ 2 extra)
- 2 big red onions
- 12 baby potatoes
- 1 package of mature cherry tomatoes on stalk – 250 grams
Dressing:
- 1 avocado
- Olive oil (60 ml)
- Water (145 ml)
- 1 lemon
- 1 pot/package of cilantro
- 1 clove of garlic
You can also serve pesto with the dish
How to make it:
- Fill a pot with water, and bring to a boil
- If you have bought a whole side of salmon, then dice it
- When the water is boiling, then take the pot away from the heat & pour in the salmon pieces
- Poach for 20 minutes
- Wash the broccoli & cut into small bouquettes
- Wash the tomatoes
- Peelt the garlics & cut them into half
- Peel the red onions & cut into wedges (Seperate the onion layers)
- Wash the potatoes & cut them into half
- On a baking sheet, with baking paper on, add broccoli, onion, potatoes & garlic
- Add oil & press the 2 garlics over
- Mix it well & grate 1 lemon finely on top
- Also mix the tomatoes with some oil (Set them aside)
- Season the vegetables with sea salt
- Put in the oven for 20 – 25 minutes (After 10 minutes, then add the tomaoes on top. Put in the oven again, and bake for another 10 – 15 minutes)
- When the salmon is done, then take it up (With a skimmer) and pull of the skin, if there is skin on. This is sone very easy & fast, when the salmon is cooked
- Squeeze lemon juice on top of the salmon
- Mix all the ingredients for the dressing:
– Peel the avocado & remove the stone
– Wash the cilantro & pick some of the leaves (½ – 1 handfull)
– Add to a blender, togerher with garlic, water, oil and salt & pepper
– Season with some lemon juice (Aprox. 1/4 lemon)
– Blend it well (I use a bullet mixer) - You can also make a pesto
⇒ If you prepare the vegetables before – You can make them days prior, and put them in the oven at the same time at the salmon goes in the water, then it will be finish at the same time 🙂
⇒ Dressing & pesto can also be made some days before you have to use it 🙂
