Poaching, a no-fat method for cooking, imparts subtle flavor while retaining moisture. This is especially critical when preparing seafood, where overcooking can dry out the fish and ruin it. Another benefit: poached fish is just as good served chilled.
Although poaching intimidates a lot of cooks, it shouldn't. No special equipment is needed, just a skillet large enough to hold the fish in a single layer with a tight-fitting lid.
This salmon can also be seared in a lightly oiled nonstick pan and topped with the salsa. Add or substitute other fruit into the salsa, including peaches, papayas, or for tartness, fresh cranberries.
Prep time: 15 minutes or less
2 mangoes, peeled, pitted, and chopped
1/4 cup finely chopped red bell pepper
2 to 3 tablespoons fresh lime juice
2 tablespoons finely chopped red onion
2 tablespoons finely chopped fresh
1 tablespoon finely chopped jalapeño
Salt and freshly ground black pepper
2 (8-ounce) bottles of clam juice
1 lemon, sliced
1 pound salmon fillets
In a bowl, combine mangoes, bell pepper, 2 tablespoons lime juice, onion, cilantro and
jalapeño. Taste and add additional lime juice if necessary.
In a deep skillet large enough to hold the salmon in one layer, combine clam juice and
lemon slices. Simmer for 5 minutes. Add the salmon, cover and simmer for 10 minutes, or until cooked through.
Top salmon with salsa.
Note: Mangoes are loaded with antioxidants, vitamin C and beta-carotene, but can be a challenge to cut because they have a large, flat seed that sticks tenaciously to the fruit. Using a sharp knife, cut the fruit vertically, sliding the knife along the seed on one side. Repeat on the other side to create two large pieces. Then cut away as much of the remaining meat as you can. Remove the peel after cutting.
Nutrients per serving: 275 calories,90 calories from fat, 1.8 g saturated fat, 0 g trans fat, 2.2. g polyunsaturated fat, 4.8 g monounsaturated fat, 75 mg cholesterol, 95 mg sodium, 22 g total carbohydrate, 2 g dietary fiber, 18 g sugars, 25 g protein.
Recipes reprinted, with permission, from the American Cancer Society. The Great American Eat-Right Cookbook: 140 Great-Tasting, Good-for-You Recipes ( Atlanta, American Cancer Society, 2007).