Items you will need
- Lemon slices
- Skillet with cover
- Low-fat vegetable broth
- Dry white wine
- Freshly ground black pepper
- Bay leaves
- Dill weed
- Chopped shallot
- Serving plate
Salmon is a heart-healthy addition to the diet, as it contains very little saturated fat and provides generous amounts of beneficial Omega 3 fatty acids, protein, selenium and vitamin D. Harvard School of Public Health recommends two 6-ounce servings of fish per week. Although poaching is an easy, low-fat cooking technique often used to prepare fish, it can result in a dry texture and a washed-out flavor. Poaching the fish on lemon slices with flavorful liquids and seasonings takes care of the problem, producing tender, delectable salmon.
Arrange lemon slices in a skillet.
Pour a small amount of low-fat vegetable broth into the pan. Use enough liquid to cover the pan about 1/2-inch deep. Alternatively, mix vegetable broth with an equal amount of dry white wine.
Arrange the salmon on top of the lemon slices.
Sprinkle the salmon with your choice of seasonings. For example, add salt and freshly ground black pepper along with tarragon and bay leaves or dried dill weed. If desired, add a chopped shallot.
Bring the liquid to a simmer and cover the skillet. Cook the salmon for about 10 minutes, or until an instant-read thermometer inserted into the salmon registers 145 degrees Fahrenheit. Cooked salmon has a cloudy, opaque appearance and it flakes easily with a fork.
Transfer to salmon to a plate and serve immediately. Discard the lemons and leftover liquid.
Always cook salmon and other fish to a temperature of 145 F. Undercooked fish may results in serious food-borne illness.
Store fresh fish in the refrigerator for no longer than two days. Be sure the fish is in its original packaging or a sturdy, leak-proof container.
Refrigerate leftover salmon immediately and use the salmon within one or two days. Never allow salmon to remain at room temperature for more than two hours.
Never thaw frozen salmon at room temperature. Thaw fish in the refrigerator, allowing one to two hours per pound. Alternatively, save time by leaving the fish in the packaging, then thaw the salmon under cold running water.