POACHED SALMON WITH MANGO SALSA
Poaching, a no-fat method for cooking, imparts subtle flavor while retaining moisture.
This is especially critical when preparing seafood, where overcooking can dry out the
fish and ruin it. Another benefit: poached fish is just as good served chilled.
Although poaching intimidates a lot of cooks, it shouldn't. No special equipment is
needed, just a skillet large enough to hold the fish in a single layer with a tight-fitting lid.
This salmon can also be seared in a lightly oiled nonstick pan and topped with the salsa.
Add or substitute other fruit into the salsa, including peaches, papayas, or, for tartness, fresh cranberries.
Mangoes can be a challenge to cut because they have a large, flat seed that sticks tenaciously to the
fruit. Using a sharp knife, cut the fruit vertically, sliding the knife along the seed on one side.
Repeat on the other side to create two large pieces. Then cut away as much of the remaining meat as
you can. Remove the peel after cutting.
Prep time: 15 minutes or less
Total time: 30 minutes or less
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2 mangoes, peeled, pitted, and chopped
1/4 cup finely chopped red bell pepper
2 to 3 tablespoons fresh lime juice
2 tablespoons finely chopped red onion
2 tablespoons finely chopped fresh cilantro
1 tablespoon finely chopped jalapeño
Salt and freshly ground black pepper
2 (8-ounce) bottles of clam juice
1 lemon, sliced
1 pound salmon fillets
In a bowl, combine mangoes, bell pepper, 2 tablespoons lime juice, onion, cilantro, and
jalapeño. Taste and add additional lime juice if necessary.
In a deep skillet large enough to hold the salmon in one layer, combine clam juice and
lemon slices. Simmer for 5 minutes. Add the salmon, cover, and simmer for 10 minutes, or
until cooked through.
Top salmon with salsa.
Nutrition Information Per Serving
Calories 275, Calories from Fat 90, Total Fat 10.0 g, Saturated Fat 1.8 g, Trans Fat 0.0 g,
Polyunsaturated Fat 2.2 g, Monounsaturated Fat 4.8 g, Cholesterol 75 mg, Sodium 95 mg,
Total Carbohydrate 22 g, Dietary Fiber 2 g, Sugars 18 g, Protein 25 g;
|FRESHDIRECT NUTRITION PER SERVING|
1 1/2 carbohydrate servings
Reprinted, with permission, from the American Cancer Society. The Great American Eat-Right Cookbook.
Atlanta, GA: American Cancer Society; 2007, www.cancer.org/bookstore.