How do I cook salmon a healthy way?
I can’t use any olive oil, butter, or anything you normally use to pan-fry anything. Can’t use cheese. I can broil, bake, grill…any of the healthy ways to cook. I need some tips. Everything I make tastes so lemony. I can use pam.
Poach it in enough water to cover with a small squeeze of lemon or but of white wine, a dash of pepper, a bay leaf, a slice of onion, a celery top, a carrot.
Let the poaching liquid come to a boil, then turn it down to the lowest heat and add the piece of salmon. It will take only 7 minutes if the salmon is only an inch (2.5cm) thick.The water should be deep enough to cover the salmon. The other way is to wrap it in parchment paper with a slice of lemon, a sprig of dill weed and a pinch of salt and pepper and to bake it for 15 – 20 minutes in a 375 ºF oven.
After the poached salmon is done, pour the cooking fluid down the drain so that the house won’t smell like fish… it is a good idea to keep the bedroom doors closed when cooking fish or you will have fishy dreams.
Cold poached salmon is wonderful the next day for sandwiches or salads. My favourite salmon sandwich is with mayo, a bit of chopped green or red onion and arugula on whole grain bread.
Filed under: Cook Healthy
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Just poach it.
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DEEP FRY IT
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make a little tin foil pouch (i leave a hole open though at the top, i just make a pouch so the sauce doesnt run everywhere), pour low sodium soy sauce over it.. i use a little pepper too, but you dont have to. then bake it in the over (i do at 350ish until it flakes with a fork)… then i serve with some rice and steamed green beans and shredded carrots.
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Poach it…
place the salmon in a baking dish, salt and pepper and top with fresh dill and sliced lemon (omit the lemon if you don’t like it) then pour 1 cup chicken broth and 1 cup white wine over. Cover with foil and bake in a 350 degree pre heated oven for about half an hour.
The salmon will be fresh, tender, flaky and delicious… without the fat.
Or… wrap it in foil tightly with some fresh veggies like asparagus, broccoli, or greenbeans, salt and pepper and put it in the 350 oven for half an hour.
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The healthiest way to cook salmon is to steam it. but it consequences in a brittle and flakey texture and falls apart really easily
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Salmon with Leeks and Carrots in parchment
1 cup (2 medium) thinly sliced carrots
4 (12-inch) circles parchment paper or heavy-duty foil
1 (1-lb.) salmon fillet, skin removed, cut into 4 pieces
2 medium leeks, white and pale green part thinly sliced (1 1/2 cups), or 1 medium onion, halved, thinly sliced
2 tablespoons dry white wine or water
2 teaspoons olive oil
1/8 teaspoon salt
1/4 teaspoon pepper
* 1Heat oven to 450°F. Placing slightly off center, divide carrots evenly onto parchment circles.
* 2Holding knife on a slant (45° angle), cut each salmon piece into 4 or 5 thin slices. Place salmon over carrots; sprinkle with leeks.
* 3In small bowl, combine wine, oil, salt and pepper; mix well. Drizzle wine mixture evenly over fish and vegetables. Fold parchment in half; crimp edges to enclose fish and vegetables. Place on cookie sheet.
* 4Bake at 450°F. for 10 to 12 minutes or until fish flakes easily with fork. To serve, place packets on serving plates and cut an X in each.
Nutritional Information
Nutrition Information:
1 Serving (1 Serving)
* Calories 250
o (Calories from Fat 110),
* Total Fat 12g
o (Saturated Fat 2g,
* Cholesterol 75mg;
* Sodium 140mg;
* Total Carbohydrate 9g
o (Dietary Fiber 2g,
o Sugars 3g),
* Protein 25g;
Percent Daily Value*:
* Calcium ;
Exchanges:
* 1 Vegetable;
* 3 Lean Meat;
* 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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Pillsbury.com
Poach it in enough water to cover with a small squeeze of lemon or but of white wine, a dash of pepper, a bay leaf, a slice of onion, a celery top, a carrot.
Let the poaching liquid come to a boil, then turn it down to the lowest heat and add the piece of salmon. It will take only 7 minutes if the salmon is only an inch (2.5cm) thick.The water should be deep enough to cover the salmon. The other way is to wrap it in parchment paper with a slice of lemon, a sprig of dill weed and a pinch of salt and pepper and to bake it for 15 – 20 minutes in a 375 ºF oven.
After the poached salmon is done, pour the cooking fluid down the drain so that the house won’t smell like fish… it is a good idea to keep the bedroom doors closed when cooking fish or you will have fishy dreams.
Cold poached salmon is wonderful the next day for sandwiches or salads. My favourite salmon sandwich is with mayo, a bit of chopped green or red onion and arugula on whole grain bread.
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Chef
oven in foil, bit of water & lemon x
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Bake it with lemon pepper, lemon slices and only 1 and 1/2 table spoons of unsalted butter.
Its not too unhealthy and is very tasty
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