Heartburn Diet Recipe #19 -Poached Salmon Fillets With Vegetables
Like most fish, it’s low in calories and high in omega-3s for heart health. We’ve made this GERD-salmon by reducing the amounts of wine, tomatoes and vinegar, and substituting zucchini and white beans for more fiber with or without vegetables. Serve it simply with a sauce of fat-free yoghurt (as tolerated), diced cucumber, fresh chopped dill and a little salt. The vegetables are wonderful as a side salad or tossed with fresh hot or cold pasta.
Ingredients:
4 (5 or 6 ounce) salmon fillets (1-inch thick)
Water
1/2 cup dry white wine (as tolerated)
1/2 cup diced plum tomatoes (as tolerated)
2 cups diced, unpeeled zucchini
1 cup cooked white beans or great northern beans, drained (canned is fine)
1/4 cup coarsely chopped Kalamata olives
1/4 cup chopped scallions (as tolerated)
1 tablespoon drained capers
2 tablespoons balsamic vinegar (as tolerated)
Kosher salt to taste
12 fresh basil leaves
1. Fill a large nonstick skillet or pot of 2 inches of water and 1/2 cup of wine, if using.
2. Bring the water to boil.
3. Add salmon fillets and bring the liquid to a boil again. Reduce heat immediately adn cover pot. Cook the salmon for 7 mins. Remove from heat and leave the salmon in teh pan to cool slightly.
4. Carefully transfer the salmon to a shallow dish, cover with plastic wrap, and chill up to one day.
5. Combine tomatoes (if using), zucchini, cucumbers, beans, olives, scallions (if using) and capers in a large bowl. Toss well to combine. Add the vinegar and salt to taste.
6. To serve, arrange cold salmon fillets on 4 individual dinner-sized plates. Spoon 1/4 of the tomato mixture around each of the salmon fillets. Garnish the fish with the basil leaves.
4 servings
Nutritional Analysis:
Calories: 346
Fat: 14 g
Saturated Fat: 2.4 g
Cholesterol: 102 mg
Sodium: 416 mg
Carbohydrates: 16 g
Fiber: 4.6 g
Protein: 36 g
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