Healthy Lemon Poached Salmon and a Cucumber Lemon Sauce Recipe

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Healthy Lemon Poached Salmon and a Cucumber Lemon Sauce
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Ingredients
24
Count
Nutrition
720
Calories
Total time
35
Minutes
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Ingredients:

Directions:

  1. Pea Puree - In a medium sauce pan add 1/4 cup water, peas, mint, garlic and butter and cook for about 5 minutes until they begin to soften. Transfer to the blender and puree until creamy. Season with salt and pepper. This can easily be made earlier that day. Just reheat in the microwave or on the stove before serving. It only takes a few minutes.
  2. Cucumber Lemon Sauce - Again, make this ahead and just refrigerate. Peel the cucumbers and then grate them using the larger holes of your grater. You could also use a food processor or other appliance if you have one. Once grated, I place the cucumber in a collander or strainer and sprinkle with a little salt. Let it set about 15-20 minutes. The salt will pull out some of the moisture so the sauce does not become to watery.
  3. Once the cucumber has set and drained a bit, add it to a medium size bowl. Then add the mayonnaise, sour cream, pepper, grated onion, lemon zest and lemon juice. Mix well and chill. Now since you only needed a little lemon zest and juice, slice up the other half of the lemon in 4 slices for a garnish over the fish.
  4. Salmon - Takes just 10-12 minutes. In a large pan add the water, wine, peppercorns, mint, lemon juice, cut up lemon, onion and salt. Bring to a medium - high simmer and add the salmon skin side down, top with a lemon slice, cover and simmer for 5 minutes and turn the heat off and keep the salmon in the liquid until the salmon is tender but not over cooked. It should take another 3-5 minutes. It should flake easily but still a little pink and be moist.
  5. Serve - I like to reheat the peas for just a couple of minutes, and put a small bed on each plate, about 1 cup per serving. Top with the salmon fillet, the lemon slice, a little salt and pepper to taste, and then a little of the cucumber lemon sauce.
  6. It is a nice easy, healthy dish which every now and then is a nice change to all those rich holiday foods. Make some steamed new potatoes and some grilled vegetables or broiled for a very nice light dinner. Even my best friend who is a meat and potatoes guy love this dish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 719.69 Kcal (3013 kJ)
Calories from fat 230.29 Kcal
% Daily Value*
Total Fat 25.59g 39%
Cholesterol 159.63mg 53%
Sodium 1956.88mg 82%
Potassium 1735.16mg 37%
Total Carbs 29.92g 10%
Sugars 10.21g 41%
Dietary Fiber 10.46g 42%
Protein 76g 152%
Vitamin C 43.5mg 72%
Vitamin A 0.8mg 25%
Iron 91.7mg 510%
Calcium 153.8mg 15%
Amount Per 100 g
Calories 81.46 Kcal (341 kJ)
Calories from fat 26.07 Kcal
% Daily Value*
Total Fat 2.9g 39%
Cholesterol 18.07mg 53%
Sodium 221.49mg 82%
Potassium 196.4mg 37%
Total Carbs 3.39g 10%
Sugars 1.16g 41%
Dietary Fiber 1.18g 42%
Protein 8.6g 152%
Vitamin C 4.9mg 72%
Vitamin A 0.1mg 25%
Iron 10.4mg 510%
Calcium 17.4mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.7
    Points
  • 16
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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