Wednesday, April 4, 2012

0 Yummy Poached Salmon, another meal in under 15 minutes

Ok – the rice has to be cooked ahead of time, but if you make extra rice at another meal then you can cook and serve this one in under 15 minutes.  If you don't have cooked rice on hand, then just cook it regularly and do not add it to the vegetables and salmon, the whole meal will be done in about 25 minutes. Don't forget that making extra rice, beans or mashed potatoes will help you make a quick meal mid-week. There will be a future article on potato pancakes (or Latkes) which will show you one way to use up those extra mashed potatoes.

I've already given you two ways to cook salmon, Teriyaki Style (Sept 6, 2011) and Broiled with Dill (Sept 21, 2011), but now as it starts to warm up here in Arizona I'm less likely to want to use my oven so this meal can be made on the stove top and all in one pan. If you're diabetic I would suggest eating only half of the serving of rice. I would also suggest adding another steamed vegetable to the meal – such as broccoli, asparagus or brussels sprouts, or a side salad. You can always add those vegetables to the dish too!

Don't forget for a healthy diet you want to try to eat fish or seafood two to three times a week instead of meat. I tend to stick with salmon and shrimp, because I can get good deals on them fairly regularly at the store. But if you have the opportunity to buy tuna steak, mahi, scallops, lobster, or other seafood – go for it! I'm not one for flounder, halibut, tilapia or orange roughy – but certainly those are good for you too. I had a “to die for” Sea Bass recently in a local restaurant, but then found out that they are being over-fished, so I wouldn't want to encourage anyone to eat them.

Yummy Poached Salmon
2 4-6 oz filets
½ c sliced red pepper
½ c cut fresh green beans
½ c sliced mushrooms
½ c chopped onions
½ c sliced green olives (with pimento)
4-6 cloves garlic
2-3 Tbl butter
½ c water
1 c cooked brown rice

In a large pan saute all of the vegetables in butter, until onions are transparent – about 3 minutes. Add water, bring to simmer. Add salmon, top the entire dish with rice – cover pan with tight lid. Cook about 3 minutes, turn salmon over, stir rice and vegetables, cook covered for another 3 minutes. Serve hot. Serves 2

Nutritional Data
Calories 496
Total Fat 25 g
     Saturated Fat 9 g
     Trans Fat 0 g
Cholesterol 88 mg
Sodium 1038 mg
Total Carbohydrates 35 g
     Dietary Fiber 6 g
     Sugar 4 g
Protein 28 g
Vitamin A 32%
Vitamin C 67%
Calcium 9%
Iron 13%

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