Healthy Outlook: JAN 2017 Coriander & Lemon Crusted Salmon with Asparagus Salad and Poached Egg



1 tablespoon coriander seeds

1 teaspoon lemon zest

¾ teaspoon fine sea salt, divided

½ teaspoon crushed red pepper

1 pound wild salmon skin on, cut into 4 portions

1 pound asparagus, trimmed

2 tablespoons extra-virgin olive oil

1 tablespoon lemon juice

1 tablespoon chopped fresh mint

1 tablespoon chopped fresh tarragon

¼ teaspoon ground pepper, plus more fro garnish

8 cups water

1 Tablespoon white vinegar

4 large eggs

Position rack in upper third of oven; preheat broiler to high. Coat rimmed baking sheet with cooking spray.

Toast coriander in a small skillet over medium heat, shaking the pan frequently, until fragrant, about 3 minutes. Pulse the coriander, lemon zest, ½ teaspoon salt and crushed red pepper in a spice grinder until finely ground. Coat the salmon flesh with the spice mixture (about 1 ½ teaspoons per portion) and place the salmon on the prepared baking sheet.

Cut off asparagus tips and very thinly slice stalks on the diagonal. Toss the tips and slices with oil, lemon juice, mint, tarragon, pepper and the remaining ¼ teaspoon salt. Let stand while you cook the salmon and eggs

Bring water and vinegar to a boil in a large saucepan.

Meanwhile, broil the salmon until just cooked through, 3 to 6 minutes, depending on thickness. Tent with foil to keep warm.

Reduce the boiling water to a bare simmer. Gently stir in a circle so the wat is swirling around the pot. Crack eggs, one at a time, into the water. Cook until the whites are set the yolks are still runny, 3 to 4 minutes.

To serve, divide the asparagus salad and salmon among 4 plates. Make nest in each salad and top with a poached egg.

Note; Salmon fillets cook fast and continue to cook when off the heat. For the best texture, cook about 3 minutes per ½ inch of thickness. Check the doneness with an instant-read thermometer (it should be about 130° F) or peek into the thickest part of the flesh with a fork – it should be just opaque.

Serving size:               

3 oz salmon, ½ cup salad & 1 egg

288 calories

16 g fat (4 g sat)

2 g fiber

4 g carbohydrates

31 g protein

122 mcg folate

239 mg cholesterol

1 g sugar

1157 IU vitamin A

8 mg vitamin C

115 mg calcium

2 mg iron

360 mg sodium

659 mg potassium

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