Besides seasonal + simple, I emphasize healthy dishes here at She’s Cookin’ – and, the older we get the more important this becomes. This isn’t a new thing for me, it’s always made me feel good to prepare a delicious meal for my family and know that they are filling their tummies with foods that fuel their mind and body. Plus, seeing and hearing others enjoy the fruits of your labor is the most rewarding part for any cook.
If you have the desire to eat healthier (you have to want to do it), there are five simple methods or techniques that will help you prepare delicious, heart-healthy, lower-calorie, nutritious meals and allow you to mix it up and keep it interesting for everyone. Being in southern California, I tend to grill and broil frequently, some of you may rely on stir frying several times a week. This is all good, but can get boring. Today’s Poached Salmon recipe was me reminding myself to change it up and step away from the grill and broiler. Plus, after a cooking challenge that I misinterpreted, I was on a mission to prove I know how to cook with wine, not just drink it 🙂 In this dish, bright caramelized citrus pairs with rustic autumn flavors to express the transition from the light of summer to brisk days of Fall and satisfying comfort foods.
Moist, tender and flavorful – go ahead, take a bite!
Poaching is an excellent way to keep fish moist and tender. You can use any combination of chicken, seafood, or vegetables; simply place ingredients in a pot and cover with water or broth, or in this case clam juice and wine. Bring to a gentle boil, then reduce the heat, cover and simmer until cooked. Then use the nutritious, flavorful liquid for a sauce or save it for use in soup. The four other techniques that are part of a healthy cook’s repertoire are Steaming – excellent for retaining vital nutrients, Stir-Fry – loads of flavors and texture, Roasting – comforting and rich flavors in caramelizing meats and vegetables, and En Papillote (Cooking in Parchment) – a fun and delicious meal in a packet! You can get the recipe for my Sesame Salmon En Papillote (yes, I love salmon and it’s loaded with healthy Omega 3 oils) and I’ll be featuring each one of the other techniques in the weeks to come, so check back 🙂
- 1 pound wild salmon* skin on
- 2 teaspoons olive oil
- 1 bottle clam juice
- 1 cup dry white wine*
- ½ lemon thinly sliced
- 3 garlic cloves peeled, sliced in half
- sprinkle of crushed red pepper
- Garnish: crumbled crispy salmon skin and sage leaves
- For caramelized grapefruit:
- 1 Ruby Red grapefruit supremed
- 1 tablespoon brown sugar
- For the White Beans and Sage Salad:
- 1 can No-Added Salt cannellini beans rinsed and drained
- 1 large clove garlic crushed
- 1 T. meyer lemon olive oil
- 1 T. lemon zest
- 1 T. fresh sage finely chopped
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Supreme the grapefruit by first cutting the ends off. Set on a cutting surface and, using a sharp paring or fillet knife, cut down the sides of the grapefruit to remove the peel and trim off all of the white pith. Working over a bowl, cut along the membranes to release the grapefruit segments. Reserve grapefruit juice.
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Heat a large nonstick skillet over medium-high heat. Add the grapefruit and the sugar. Cook until each segment is caramelized, 3 to 4 minutes. Transfer to a bowl and let cool.
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Prepare the White Bean and Sage Salad: Mix together in a small bowl at least half hour before serving to allow flavors to blend. Add salt and pepper to taste.
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For the Fish:Rinse fish, pat dry with paper towels. Cut crosswise into 3 equal size pieces. Using a sharp fillet knife, hold fillet with one hand, insert knife between the flesh and skin, press down and move knife along the skin to separate. Place skin on a pan covered in aluminum foil, brush with olive oil and place under broiler until crispy, about 5-6 minutes - watch closely. Allow to cool and crumble with your fingers or wrap in plastic wrap and crush it with the back of a spoon.
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Heat olive oil in large nonstick skillet over medium-high heat. Place salmon fillets (top side down) in the skillet and cook for about 3 minutes. Browning the fish gives it a more attractive look and deepens the flavor.
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Combine clam juice and next four ingredients in a heavy, large saucepan. Cover and simmer for about 10 minutes to allow flavors to blend. Using a spatula, place the salmon gently in the poaching liquid, add the accumulated pan juices as well. Cover, and simmer gently for approximately 8 minutes. Using a slotted spoon, remove salmon and transfer to a platter, tent with foil to keep warm.
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Remove the garlic and lemon from the poaching liquid, and boil until reduced to about ½ cup.
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To plate: Spread a spoonful of the cannellini beans on a plate, surround with grapefruit segments and juices, place a salmon fillet on top of beans, drizzle with wine reduction sauce, sprinkle with crushed salmon skin and garnish with sage.
I used wild troll-caught Coho Salmon from Santa Monica Seafood and a Dry Muscat wine. Whole Foods 365 brand has a variety of No-Added Salt beans.
That is simply beautiful, Priscilla! What a wonderful combination of flavors. Good luck preparing for your trip, I hope you have a splendid time!
Thank you, Krista! The flavors in this dish complemented each other so well. The trip will be fun, once we’re on it 😉
Priscilla!
This looks fantastic and definitely worthy of any restaurant’s menu! I love citrus and I love poached salmon so I know I would love this dish!!
I am loving the different components of this dish. The salad and grapefruit are unique and exciting! Thanks for a great dinner idea!
Hi Priscilla, Poaching fish is one method under used in my kitchen but I find it very appealing the delicate texture the process achieves. Maybe this wonderful Citrus & Sage poached Salmon will give me a boost! Shulie
I must have missed the part where you misunderstood the makeover challenge, but I am sorta glad you did. This meal looks amazing!
I’d say these are the three S’s in success except citrus starts with C (but sounds like S)! GREG
A bit wouldn’t be enough for me..succulent and tender! Love the combination of flavours.
This is a delicious looking meal. I love salmon and cannellini beans, but I’m most impressed with the caramelized grapefruit!
You know how much I love salmon! This looks great Priscilla…I love that you have citrus in there too. Salmon always pairs nicely with citrus fruit.
This looks delicious! I love the combination of citrus and sage! 🙂
Who wants fish if it’s not succulent? I just came back from a road trip with a stomachache, so something like this sounds perfect. I hope you have fun on your trip and that you are going to tell us all about it. Have fun.
-Gina-
Hi Priscilla-Your poached salmon looks delicious. Love the caramelized grapefuit idea. Your bean salad also is something I need to try. Hope you had a wonderful week.:)
I LOVE salmon… This looks wonderful! Citrus flavors go great with salmon.
This salmon looks perfectly done! Love all of the flavors that combine to make this dish phenomenal =)
What a beautiful salmon dish. I do try to sneak healthier meals in here and there (well, more here’s then there’s lately) because I feel its a good thing for us to do and be accustom to as time goes forward. Sure, I’d love a big bowl of mac and cheese every night – but that just ain’t happening! This salmon looks just as rewarding with a fraction of the guilt – if any!
Of course, we know you can cook with wine! I totally agree that the older we get, the more important to eat healthy. This looks lovely and I like citrus flavor!
Hi Priscilla
What a beautiful, healthy and delicious dish. I love eating salmon, well, it’s the only fish I eat and can’t wait to see other techniques to cook and enjoy it.
Have fun on your vacation!
Hi Priscilla 🙂
This looks simply wonderful. DS, being a Cali boy himself, would love this recipe. I can’t wait to give it a try.
This looks really refreshing. I’m not a huge fan of grapefruit, but this recipe sounds so interesting that I’ll have to give it a try when grapefruit season comes around here.
This salmon looks great! It’s so healthy, yet filling!
Sounds like a lovely dish, heart-healthy is another bonus.
LL
Beautiful dish all around, I just love the combination of flavors here!
Salmon and citrus are so great together! Yum!