Poached Salmon with Vegetables

Whether you’re trying to control your weight or embrace a healthier lifestyle, the food choices you make have to be enjoyable. And deliciously healthy recipes are the key.

“Recipes that use elements from New Nordic Cuisine are a great way to enjoy healthy eating,” said registered dietician and author Kate Geagan, MS, RD. “This cuisine is naturally rich in some of the healthiest, purest foods in the world. And, it can be easily adapted to U.S. tastes and lifestyles.”

A plate filled with seafood, especially Norwegian Salmon, is a hallmark of New Nordic Cuisine. “I love how this cuisine is inspired by the sea,” Geagan said. “The ocean provides some of nature’s most perfect proteins that deliver whole body benefits.”

For example, a serving of Norwegian Salmon is an excellent source of high quality protein and omega 3 fats. It also contains key nutrients, including selenium (thyroid and cell health), iodine (thyroid and hormonal health), vitamin D (bone and immune health) and vitamin B12 (red blood cell and neurological health).

Norwegian Salmon is available fresh year-round, so it’s easy to incorporate into your everyday meal planning. For more deliciously healthy recipes, visit www.salmonfromnorway.com.


Poached Salmon with Vegetables
Recipe type: Entree
Serves: 4
  • ¾ pound Norwegian Salmon fillet, boneless, skin removed
  • 4½ cups water
  • 1 tablespoon salt
  • 1 lemon
  • Stewed Vegetables
  • 1¼ cups water
  • 4 potatoes, cut into cubes
  • 3 carrots, cut into cubes
  • 1 medium celeriac root, cut into cubes
  • 2 onions, cut into cubes
  • 1 medium size leek, cut into cubes
  • 2 tablespoons fresh parsley or chives, chopped
  • Salt and pepper, to taste
  • ¾ cup milk
  • Cornstarch,to thicken sauce
  • Cucumber Salad
  • 1 pound cucumber
  • 1 tablespoon sugar
  • 2 tablespoons white wine vinegar
  • 2 tablespoons olive oil
  1. Cut salmon into 4 even pieces and rinse well under cold water.
  2. In large pot, bring water to boil, add salt and then salmon.
  3. Immediately remove from heat and let stand to poach for 4 to 6 minutes, depending on thickness of fillet.
  4. Be careful not to overcook — the flavors and texture of salmon is at its best when served opaque throughout.
  5. Remove from pot with slotted spoon and let water drain off on towel before arranging salmon on plate.
  6. For vegetables, sprinkle water with salt and bring to boil in a large pot.
  7. When water is boiling, add potatoes, carrots, celeriac root and onions.
  8. Lower heat and simmer until soft.
  9. Add leeks and fresh herbs and simmer for 2 more minutes.
  10. Drain vegetables carefully in colander and make sure you keep cooking water.
  11. In same pot, bring milk and cooking water to boil; season with salt and pepper.
  12. Dilute cornstarch in small amount of cold water and add to boiling liquid until you have thick sauce. Add vegetables to milk mixture to reheat before serving.
  13. For cucumber salad, peel cucumber, split lengthwise and remove seeds with small spoon.
  14. Cut at an angle in thick slices and mix with sugar, vinegar and oil.
  15. Serve salmon with stewed vegetables and cucumber salad on the side.
  16. Serving Suggestion: A few drops of lemon juice on the salmon is a must.


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