Poached salmon with grilled baby cos

0
54
Poached salmon with grilled baby cos
  • 0:30 Prep
  • 0:20 Cook
  • 6 Servings
  • Capable cooks

Make the most of spring’s bountiful produce with the freshest ingredients and flavours.

Featured in
Easy lunch recipes, Nutrition information

Ingredients

  • 2 rye mountain bread wraps
  • Olive oil cooking spray
  • 1/2 cup dry white wine
  • 1/2 teaspoon black peppercorns
  • 1 small lemon, sliced
  • 4 (200g each) salmon fillets, skin on
  • 2 cups (300g) fresh broad beans (see Notes)
  • 1 avocado, sliced
  • 250g baby roma tomatoes, halved
  • 2 tablespoons fresh dill leaves
  • 2 cos lettuce hearts, halved lengthways

Vinaigrette dressing

  • 2 teaspoons wholegrain mustard
  • 1 tablespoon white wine vinegar
  • 2 tablespoons extra virgin olive oil

Method

  • Step 1
    Preheat oven to 200C/180C fan-forced. Lightly grease a baking tray. Cut bread into 12 long, thin triangles. Spray with oil. Season with salt and pepper. Bake for 4 to 5 minutes or until golden and crisp. Transfer to a wire rack to cool.
  • Step 2
    Meanwhile, place wine, peppercorns, lemon slices and 1 litre cold water in a large, deep frying pan over medium heat. Bring to a simmer. Reduce heat to low. Add salmon. Cook, covered, for 10 minutes or until cooked to your liking. Using a spatula, remove salmon from liquid. Remove and discard skin. Flake into large pieces.
  • Step 3
    Bring a saucepan of water to the boil over high heat. Add broad beans. Cook for 3 to 4 minutes or until just tender. Drain. Refresh in a bowl of chilled water. Drain. Pat dry with paper towel. Peel beans and discard skins.
  • Step 4
    Make Vinaigrette dressing Whisk mustard, vinegar and oil together in a bowl. Season with salt and pepper.
  • Step 5
    Place avocado, tomato, dill, fl aked salmon, broad beans and vinaigrette in a bowl. Gently toss to combine. Heat a chargrill pan over medium-high heat. Chargrill cut sides of lettuce for 1 to 2 minutes or until charred. Transfer to a serving plate. Top with salmon mixture. Serve with crisps.

  • High fibre
  • Low carb
  • Low kilojoule
  • Low sodium
  • Lower gi

Nutrition

  • 1911 kj

    Energy

  • 31.7g

    Fat Total

  • 7.4g

    Saturated Fat

  • 5g

    Fibre

  • 31.8g

    Protein

  • 84mg

    Cholesterol

  • 195mg

    Sodium

  • 7.3g

    Carbs (total)

All nutrition values are per serve

Notes

You’ll need about 1kg fresh broad bean pods.

Leaving the skin on the salmon helps to prevent it from breaking apart during cooking.

  • Author: Claire Brookman
  • Image credit: Guy Bailey
  • Publication: Super Food Ideas

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here