Braised Salmon with Leeks - 14.11g Carbs, 1.68g Fiber, 3.65g Sugar
From: www.whfoods.
This recipe is a powerhouse for supplying two difficult to find
health-promoting nutrients for your Healthiest Way of Eating —
vitamin D and omega-3 fatty acids. One serving provides 123% of
the daily value (DV) for vitamin D and 106% DV for omega-3s. And
it only takes 15 minutes to prepare. Enjoy!
Prep and Cook Time: 20 minutes
Serves: 4
2 medium leeks, cut lengthwise
4 medium cloves garlic, pressed
1 Tbsp + 1/2 cup chicken or vegetable broth
1 Tbsp + 1 Tbsp fresh lemon juice
1 Tbsp fresh chopped tarragon
1 1/2 lbs salmon fillet, cut into 8 pieces, skin and bones removed
Salt and white pepper to taste
1. Cut off green tops of leeks and remove outer tough leaves. Cut off
root and cut leeks in half lengthwise. Fan out the leeks and rinse well
under running water, leaving them intact. Cut leeks into 2-inch lengths.
Now, holding the leek sections cut side up, cut lengthwise so that you
end up with thin strips, known as chiffonade cut. Make sure slices are
cut very thin.
2. Let leeks and garlic sit for at least 5 minutes to bring out their
hidden health benefits.
3. Heat 1 Tbsp broth in 10-12 inch stainless steel skillet. Healthy
Saute leeks over medium heat in broth for about 5 minutes, stirring
frequently. Add garlic and sauté for another minute. Add 1/2 cup broth
and lemon juice and simmer for another 5 minutes, covered, stirring occasionally.
4. Rub salmon with 1 Tbsp fresh lemon juice, salt and white pepper.
5. Stir fresh tarragon, salt, and pepper into leeks, and place salmon on
top of leeks. Simmer for about 3-4 minutes, covered, or until salmon is
pink inside. Time may vary a little depending on thickness of salmon.
Serve leeks topped with salmon and drizzle with juice.
Healthy Cooking Tips:
It is best to choose salmon that is cut from the thickest part of the
fish, so fillets will remain more moist when cooked. If you want to
remove the bones from the salmon rub your fingers over the salmon to
find the line of bones. Remove each bone with your fingers, tweezers,
or pliers.
Refer to the animation for cutting the leeks: Leeks Cut Lengthwise. When
they are cut into thin strips they provide a nice bed for your salmon with
more texture than simply slicing them crosswise. It is important to cut
the strips thin, as they will not get tender without cooking them for
longer. Even thought this recipe is for 4, I cut the salmon into 8 pieces.
They cook more evenly when cut small. Otherwise the outside of the salmon
gets overdone before the center is cooked. Check the salmon's doneness by inserting the tip of a knife into the center. It should flake, yet be
still pink in the center for medium. Remove it from the heat slightly
before it is done to your liking, as it will continue to cook while you
are serving the dish.
Serves: 4
Nutrition per Serving:
Serving Size: 269.53g Total weight
367.39 Calories, 162.06 Calories from Fat, 38.77 Calories from Saturated Fat,
35.83g Protein, 14.11g Carbs, 1.68g Dietary Fiber, 0.74g Soluble Fiber,
0.87g Insoluble Fiber, 3.65g Total Sugar, 2.39g Monosaccharides,
0.90g Disaccharides, 8.59g Other Carbs, 18.01g Total Fat, 4.31g Saturated fat, 7.62g Mono Fat, 3.69g Poly Fat, 0g Trans Fatty Acids, 112.27mg Cholesterol
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