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Poached Salmon with Fennel, Olives, and Orange

  • Servings:

    Serves 4 as an appetizer
  • Prep Time:

    10 minutes
  • Cook Time:

    14 minutes


Health professionals recommend that we eat more servings of fatty fish each week to get the benefits of their essential fatty acids. Salmon is loaded with omega-3 fatty acids, which studies show may have an effect on mood and depression. Here's a recipe that adds very little extra fat, but plenty of flavor with anise-like fennel and saltyolives, brightened with citrus. Fennel is anexcellent source of vitamin C, which plays a vital role in supporting the immune system; this is critical in the winter months, as a weakened immune system usually brings along lethargy and depression. Recipe may be halved.
2 tsp. olive oil
1 medium bulb fennel, thinly sliced (about 1 1/2 cups)
1 cup hot water
1 (1 lb.) salmon fillet, cut into 4 portions
1/4 cup orange juice
1/4 cup pitted kalamata olives
Poached Salmon with Fennel, Olives, and Orange


1. In a medium-sized skillet, heat olive oil over medium-high heat. Add sliced fennel and cook until slightly limp and slightly browned, about 5 minutes. Remove fennel from pan and set aside.
2. Add hot water to pan. Place salmon fillets skin side down and heat over medium-high heat. Once water starts to boil, reduce heat to medium-low, cover skillet, andpoach salmon for 5 to 9 minutes, until just cooked through. Remove salmon fromskillet to individual plates. Pour poaching liquid into a measuring cup, measure out 3 Tbsp., and return it to skillet. Remaining liquid may be discarded.
3. Stir in orange juice, reserved fennel, and olives, and cook until just heated through. Divide sauce and fennel mixture among salmon pieces. Serve immediately.
Source: Hannaford fresh Magazine, January - February 2009


Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 270 kcal (14%)
Calories from Fat 153 kcal (0%)
Total Fat 17 g (26%)
Saturated Fat 3 g (15%)
Cholesterol 65 mg (22%)
Sodium 230 mg (10%)
Total Carbohydrates 5 g (2%)
Dietary Fiber 1 g (4%)
Protein 24 g (40%)
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a