Dec 272012
 

Pinit

I bet everyone is pretty sick of turkey at this point! So why not change it up tonight and enjoy some salmon?? This simple salmon recipe is unbelievably flavorful, delicious and healthy! I got the recipe from the Chef Micheal Smith Fast Flavors cookbook that I got when I was in Jasper in November and MET HIM! :)

The only little thing I changed up in the recipe was swapping the brown sugar for coconut palm sugar, a lower glycemic unrefined form of sugar! I also omited the hot sauce and used some chili pepper flakes instead.

By poaching the salmon there is no need to add any extra fat or calories in the form of oil, and the salmon which is full of healthy fats itself, cooks in the water and soy mixture. This way it stays wonderfully moist, soaking up all the flavor!

I eat a lot of fish and seafood in general, as I am not much of a red meat eater. I do enjoy chicken or turkey here and there too and I make sure to also get some protein from vegetarian sources as well!

Salmon is a great main, it is loaded with essential fatty acids, amino acids, and Vitamin D! In fact, four ounces of wild salmon gives you a full day’s amount of Vitamin D!

For this dish I went with delicious wild Alaskan Salmon filets, brown rice, and fresh asparagus! The whole meal comes in at only 405 calories yet contains almost 35g of protein, over 4g of fiber, less than 4g of sugar, and just under 7g of heart healthy fats… which is great for such a wonderful, tasty, balanced, and filling meal!

I hope everyone enjoyed their holidays and had some time to relax and spend with friends and family!

Enjoy!

5.0 from 3 reviews

Simple Ginger Soy Poached Salmon
 
Prep time

Cook time

Total time

 

Slightly adapted.
Author:
Serves: 4

Ingredients
  • 1 cup water
  • ¼ cup low sodium soy sauce
  • 2 tablespoons coconut palm sugar
  • 2 tablespoons grated ginger
  • ½ teaspoon of your favorite hot sauce or chili pepper flakes
  • 4 4oz fresh salmon fillets
  • 4 green onions, thinly sliced
  • 1½ cups brown basmati rice
  • 3 cups water (for rice)
  • 20 spears of asparagus

Instructions
  1. Get the rice started in a rice cooker or on the stove. Follow directions on package for rice.
  2. Meanwhile poach the salmon. Match your favorite heavy skillet with a tight fitting lid.
  3. Pour the water, soy sauce, sugar, hot sauce, and ginger together in the skillet.
  4. Bring to a vigorous simmer over high heat, then lower to a slow, steady simmer. Nestle the salmon fillets in the mixture and cover the pan. Let simmer for 5 minutes then gently flip the salmon fillets.
  5. Cover and simmer until cooked through, about 4-5 more minutes.
  6. Steam the asparagus for 4-5 minutes.
  7. Divide the rice and asparagus among 4 bowls. Position the salmon on each pile of rice and spoon the sauce over evenly. Sprinkle with green onion to garnish.
  8. Enjoy!

Nutritional Information
Serving size: 1 salmon fillet, with ¾ cup brown rice, 5 spears asparagus & sauce Calories: 405 kcal Fat: 10.9g Saturated fat: 1.8g Unsaturated fat: 6.9g Carbohydrates: 41.8g Sugar: 3.4g Fiber: 4.2g Protein: 34.7g

I have added this recipe to the Shine Supper Club for January is all about getting back to healthy eating after the holidays – and this is a perfect dish for it!!

Christal

Nutritionist in the Kitch

  18 Responses to “Simple Ginger Soy Poached Salmon”

  1.  

    [...] Recipe & Photo Credit: nutritionistinthekitch.com [...]

  2.  

    This looks delish! My husband is going deep sea fishing tomorrow – I’ll definitely be trying this on out soon!

    On a side note, as an ex-vegetarian, you do know that fish is not a vegetarian source of protein, right? I think that sentence just slipped in at an odd spot ;-)

    •  

      Lol! Yes, the wording of that sentence made it seem like I was saying salmon is a vegetarian source, lol – I guess I should phrase it differently! Deep sea fishing sounds great! Where are you doing that??

  3.  

    [...] 8. Simple Ginger Soy Poached Salmon [...]

  4.  

    i tried it last night and it was awesome!!!

  5.  

    [...] fat content. I love salmon grilled, baked, steamed, or poached like it is in this delicious Simple Ginger Soy Poached Salmon [...]

  6.  

    I just made this last night and it was incredible. Thank you!

  7.  

    [...] it’s super healthy, full of essential fatty acids, and delicious! I love to make maple or ginger soy salmon, as you’ve seen in the past, but right now, while on this challenge, added sugars are a [...]

  8.  

    smells good—– Thanks!

  9.  

    This dish is a sight for sore eyes! After the holidays I’m so craving clean, lean flavors like this.

    We’re celebrating the return to wholesome eating this month on the Shine Supper Club and a recipe like this one would be a lovely addition. I hope you’ll join us!

  10.  

    Cooking it right now, but I won’t be having it until tomorrow. It smells delicious so far!

  11.  

    This looks so, so delicious! I *love* salmon….I’m putting this on my short list of recipes to try :D

    •  

      It’s so easy too! I’m a big salmon fan and I love trying different ways to flavor it – this one’s a winner! Enjoy Tiffiny!

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