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Poached Salmon with Fennel, Olives, and Orange

Poached Salmon with Fennel, Olives, and Orange

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Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 10 minutes

Cook Time: 14 minutes

Ingredients: Add ingredients to List

Poached Salmon with Fennel, Olives, and Orange
2 teaspoon Olive oil
1 each Medium fennel bulb, thinly sliced
1 cup Hot water
1 lb Salmon fillet
1/4 cup Orange Juice
1/4 cup Kalamata olives, pitted

directions:

Health professionals recommend that weeat more servings of fatty fish each week toget the benefits of their essential fatty acids.Salmon is loaded with omega-3 fatty acids,which studies show may have an effecton mood and depression. Here's a recipethat adds very little extra fat, but plentyof flavor with anise-like fennel and saltyolives, brightened with citrus. Fennel is anexcellent source of vitamin C, which plays avital role in supporting the immune system;this is critical in the winter months, as aweakened immune system usually bringsalong lethargy and depression. Recipe maybe halved.
1. In a medium-sized skillet, heat olive oilover medium-high heat. Add sliced fenneland cook until slightly limp and slightlybrowned, about 5 minutes. Remove fennelfrom pan and set aside.
2. Add hot water to pan. Place salmon filletsskin side down and heat over mediumhighheat. Once water starts to boil, reduceheat to medium-low, cover skillet, andpoach salmon for 5 to 9 minutes, untiljust cooked through. Remove salmon fromskillet to individual plates. Pour poachingliquid into a measuring cup, measure out3 Tbsp., and return it to skillet. Remainingliquid may be discarded.
3. Stir in orange juice, reserved fennel, andolives, and cook until just heated through.Divide sauce and fennel mixture amongsalmon pieces. Serve immediately.
Source: Hannaford fresh Magazine, January - February 2009

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Quantity Ingredients  
2 teaspoon Olive oil  
1 each Medium fennel bulb, thinly sliced  
1 cup Hot water  
1 lb Salmon fillet  
1/4 cup Orange Juice  
1/4 cup Kalamata olives, pitted  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 179 kcal (8%)
Calories from Fat 90 kcal (0%)
Total Fat 10 g (15%)
Saturated Fat 4 g (20%)
Cholesterol 59 mg (19%)
Sodium 112 mg (4%)
Total Carbohydrates 8 g (2%)
Dietary Fiber 4 g (16%)
Protein 26 g (43%)
Vitamins
Vitamin A 244 IU (4%)
Vitamin C 17 mg (28%)
Minerals
Calcium 50 mg (1%)
Iron 5 mg (8%)
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