Easy Citrus Poached Salmon Recipe

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Easy Citrus Poached Salmon

Easy Citrus Poached Salmon Recipe
I grew up in the Pacific Northwest. We lived close to the Columbia River and only about 30 miles from the Pacific Ocean. As a kid I remember fishing for steelhead and salmon in the river and when we went to the beach, digging for razor clams.

You know when you’re a kid, you don’t have a care in the world.  You stay up as late as you want, get up whenever you choose and eat whatever you please, I miss those days!  As you get older though, things change!  My Dad has always said age 0-50 your body will take care of you, over 50, you need to take care of your body.

Dad would know, he was diagnosed with diabetes in 2002 at age 62. Since then I have Aunts, Uncles and even Cousins who have been diagnosed with diabetes.  It is very prevalent in our family.

Dad takes medicine daily for diabetes.  He’s taken classes to learn more and has heeded his Doctor’s advice and lost weight.  (Please consult your doctor about what’s best for you). Dad follows a strict regimen and eats meals and snacks at certain times daily. We all know when five o’clock rolls around it’s time for dinner!

Dinner time! Mom, Dad, Dan & I at Castle Air Museum – Atwater, CA

My Mom supports him by fixing great meals that conform to his diabetic diet. After 57 years of marriage, they are quite the team!  We have had more conversations about diabetics than I can count and they are great role models.

I know the time for me to act is now before I develop diabetes or become pre-diabetic.  I’ve given myself a challenge to lose weight and improve my overall health with Glucerna®.  Time to get back on my healthy eating & exercise path.  Eating more soups, stews and lean meats, better portion sizes and limiting snacks to healthy choices.  I also need to add more fish to our diet (hence the recipe I’m sharing today!) That’s my plan to make this happen and I’m using Glucerna® HungerSmart™ products to help me manage hunger.  Join me on this 90 Day Glucerna® Challenge where I will be focusing on my health!

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I really like the Glucerna® Shakes – Rich Chocolate is my personal favorite!  In addition to being an excellent source of vitamins and minerals, each shake only has 6 grams of sugar and 1 carb. Bottomline…they are satisfying and delicious! The Crispy Delights Nutrition Bars fit easily in my purse and are a great go-to when I’m out & about.  They contain 10 grams of protein.  Both products contain CARBSTEADY®, which has been scientifically formulated to help minimize blood sugar spikes*.

You can find Glucerna® Shakes, and Crispy Delights Bars in the diabetic aisle at your local Walmart.

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The time is now to make small changes that will make a big difference. Like, eat more fish….

Poached Salmon

Really good fish!  Today I’m sharing  an easy Poached Salmon recipe.  I think you’re going to love it!  I do because it can be served cold or warm, it cooks quickly so it’s an easy weeknight meal or it’s perfect for a fancy brunch!

On a side note, this is wild salmon and these pictures have not been enhanced. Amazing huh?!!!
There are a couple things to remember when purchasing fish –

• purchase the fish the same day you are going to cook it
• take a deep breath, fresh fish will not have any smell
• the flesh should be shiny
• when you bring fish home from the market, place it on top of a bowl full of ice (preferably crushed ice) in the refrigerator, keeping it cold will keep it fresh longer
• if the fillets contain bones, use pliers or tweezers to remove them
• wild salmon will be deep red in color and more flavorful than farm raised salmon which will be orange

This is a simple dish. You’ll combine the ingredients for the broth, allow it to a simmer, then simply slide in the fish and allow it to poach.

Every 5 minutes or so, I lifted the lid and spooned the sauce over the fillets. When it was done I refrigerated it and served it for dinner in the evening. The orange & lemon juice give it a light citrus flavor and poaching the fish keeps it juicy and moist.

5 from 2 votes

Print

Easy Citrus Poached Salmon Recipe

Can you have an elegant meal without slaving in the kitchen all day? Yes with Citrus Poached Salmon

Course Lunch or Dinner

Cuisine American

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4 fillets

Calories 292 kcal

Author Souper Chef Deb

Ingredients

• 1 1/2 cups chicken or seafood broth
• 1 cup fresh squeezed orange juice about 3 oranges
• 1 tablespoon orange zest
• 1/2 lemon squeezed
• 2 tablespoons fresh dill
• 1/2 teaspoon salt
• 1 teaspoon black peppercorns
• 1 bay leaf
• 4 salmon fillets
• tablespoon Optional garnishes 1 each chopped dill and chives

Instructions

1. Combine the broth, orange juice, lemon juice, dill, salt, peppercorns and bay leaf in a skillet or pan with tall sides. Bring to a boil. Boil for 2-3 minutes, then reduce to a simmer. Simmer for about 15 minutes, stirring occasionally to allow all of the flavors to come together.
2. Skin side down, slide the salmon into the simmering broth. The broth should come halfway up the sides of the fish. Spoon the sauce over the fish, cover and cook for 5 minutes, baste again and cook for an additional 5 minutes or until the flesh is firm.
3. Serve warm or chilled, garnish with chopped dill & chives.

Nutrition Facts

Easy Citrus Poached Salmon Recipe

Amount Per Serving

Calories 292 Calories from Fat 99

% Daily Value*

Total Fat 11g 17%

Saturated Fat 1g 5%

Cholesterol 93mg 31%

Sodium 657mg 27%

Potassium 1068mg 31%

Total Carbohydrates 9g 3%

Sugars 5g

Protein 36g 72%

Vitamin A 4.1%

Vitamin C 48.7%

Calcium 6.3%

Iron 10.4%

* Percent Daily Values are based on a 2000 calorie diet.

*Compared to high glycemic carbohydrates

Does diabetes run in your family? What kind of foods do you enjoy to keep on track?