Introduction to a Healthy Meal
Poached salmon and broccoli Caesar salad make a healthy, hearty meal. The fatty fish is not only heart-healthy, thanks to all of its omega-3 fatty acids, but it’s also good for bone and brain health. This simple spring meal, which comes together in less than a half-hour, is a perfect example of a balanced and nutritious diet.
The Benefits of Salmon
The author of this article doesn’t cook salmon very often, but reading and writing about the Pittsburgh Marathon recently made her question why it’s not on regular rotation in her kitchen. Then she remembered: she doesn’t particularly like how salmon tastes unless it has been cured and smoked and is served with thin slices of cucumber, dill, and cream cheese on a toasted bagel. However, her husband loves any and all salmon, so every now and again, she throws him a culinary bone and prepares it for dinner.
Preparing the Poached Salmon
This simple spring meal pairs salmon fillet poached in white wine seasoned with lemon, shallot, and feathery sprigs of fresh dill and Italian parsley with a roasted broccoli Caesar salad tossed in a powerhouse dressing and topped with paper-thin slices of Parmesan cheese.
The salmon is pretty tasty and was super-easy to prepare as the broccoli roasted in a 500-degree oven. It is served with a fresh sour cream-based dill sauce.
Easy Poached Salmon Recipe
Ingredients
For the fish:
- 1 cup white wine
- Several sprigs of dill
- 1 or 2 sprigs of fresh Italian parsley
- 1 shallot, thinly sliced
- 1 lemon, thinly sliced
- 1-1 1/2 pounds salmon fillet, skin on
For the dill sauce: - 3/4 cup sour cream
- 1 generous tablespoon Dijon mustard
- 1 small clove garlic, minced
- 1 tablespoon fresh lemon juice, plus 1 teaspoon zest
- 2 tablespoons fresh chopped dill, or more to taste
- Pinch of sea salt
Instructions
Pour the wine into a large saucepan set on medium heat. Add dill, parsley, shallots, and half the lemon slices and bring to a simmer. Season salmon fillets with salt and pepper. Place fillets skin-side down in the pan and cover with a lid. Poach fish for 5-10 minutes, depending on the thickness of the fillet, or to desired doneness.
Broccoli Caesar Salad
This might be one of the best broccoli dishes you eat all year. It pairs roasted florets with raw, thinly sliced stems so you get a nutty roasted flavor and crisp crunch in every bite. And who doesn’t love shaved Parmesan on a salad?
Broccoli Caesar Salad Recipe
Ingredients
- 1 1/2 pounds broccoli crowns, trimmed, halved lengthwise
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 2 slices rustic white bread, bottom crusts removed
- 3 anchovies, drained and minced, 1 1/2 tablespoons oil reserved
- 1/4 cup grated Parmesan cheese
- 1/4 cup mayonnaise
- 1 tablespoon lemon juice
- 1 1/2 teaspoons Dijon mustard
- 1 garlic clove, minced
- 1 teaspoon Worcestershire sauce
- 1/4 cup shaved Parmesan cheese
- Freshly cracked black pepper
Instructions
Adjust oven rack to middle position and heat oven to 500 degrees. Place 1 broccoli crown half, cut side down, on cutting board and slice stalks 1/8 inch thick up to base of florets. Reserve sliced stems. Break or cut florets into 1-inch pieces, then transfer to a rimmed baking sheet. Repeat with remaining crowns. Drizzle florets with oil and toss well to coat. Sprinkle with salt and toss again.
Conclusion
In conclusion, poached salmon and broccoli Caesar salad make a healthy, hearty meal that is perfect for any occasion. The salmon is packed with omega-3 fatty acids, which are great for heart health, while the broccoli is rich in vitamins and antioxidants. This meal is not only delicious, but it is also easy to prepare and can be made in under 30 minutes.
FAQs
Q: What are the health benefits of salmon?
A: Salmon is packed with omega-3 fatty acids, which are great for heart health. It is also good for bone and brain health.
Q: How do I prepare the poached salmon?
A: Pour the wine into a large saucepan set on medium heat. Add dill, parsley, shallots, and half the lemon slices and bring to a simmer. Season salmon fillets with salt and pepper. Place fillets skin-side down in the pan and cover with a lid. Poach fish for 5-10 minutes, depending on the thickness of the fillet, or to desired doneness.
Q: What are the ingredients for the broccoli Caesar salad?
A: The ingredients for the broccoli Caesar salad include broccoli crowns, olive oil, salt, rustic white bread, anchovies, Parmesan cheese, mayonnaise, lemon juice, Dijon mustard, garlic, Worcestershire sauce, and black pepper.
Q: How do I prepare the broccoli Caesar salad?
A: Adjust oven rack to middle position and heat oven to 500 degrees. Place 1 broccoli crown half, cut side down, on cutting board and slice stalks 1/8 inch thick up to base of florets. Reserve sliced stems. Break or cut florets into 1-inch pieces, then transfer to a rimmed baking sheet. Repeat with remaining crowns. Drizzle florets with oil and toss well to coat. Sprinkle with salt and toss again.
