We have the chef’s secrets on poaching. With our clever tips you won’t have to go out for dinner!
Ingredients
- 1/2 cup dry white wine
- 2 dried bay leaves
- 1/2 teaspoon whole black peppercorns
- 1 medium lemon, thinly sliced
- 4 (200g each) salmon fillets, skin on
- Steamed chat potatoes, to serve
- Salad leaves, to serve
Method
- Step 1Place wine, bay leaves, peppercorns, lemon and 2 litres cold water in a large, deep frying pan over medium heat. Bring to a gentle simmer.
- Step 2Reduce heat to low. Add salmon. Cook, covered, for 10 minutes or until just cooked through. Using a spatula, remove salmon from liquid.
- Step 3Serve with potatoes and salad leaves.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1688 kj
Energy
21g
Fat Total
6g
Saturated Fat
1g
Fibre
48g
Protein
130mg
Cholesterol
91.94mg
Sodium
1g
Carbs (sugar)
1g
Carbs (total)
All nutrition values are per serve
Notes
Chef’s tips: Poaching: Fill a deep, heavy-based frying pan with enough water to cover salmon. Bring water to a simmer then reduce heat to low. Keep pan covered during cooking to create steam and help cook fish faster and more evenly.
- Author: Emma Braz
- Image credit: Cath Muscat
- Publication: Super Food Ideas
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