Flaked Poached Salmon with Arugula Salad & Soft Boiled Eggs
To help beat heart disease and improve brain function, you need a good source of Omega-3 fatty acids in your diet. One of the absolute best sources of this important nutrient comes from wild salmon. Omega-3’s within salmon help combat inflammation, improve blood circulation, help slow memory loss, and help to control blood sugar levels within the body. Salmon is an oily fish from the same family as trout, char and grayling, all of which are in the Salmonidae family. Many species of salmon have been introduced to the Great Lakes of North America and the Patagonia region of South America. Salmon are anadromous which means they hatch in fresh water then migrate to the salt waters of the ocean. They then return to the same spot they were hatched to spawn or at least a portion do. Studies tracking salmon found that some may stray and spawn in different freshwater systems. The flesh of salmon is generally orange to red, although white-fleshed wild salmon with white-black skin color occurs. The natural color of salmon results from carotenoid pigments, largely astaxanthin or canthaxanthin. The carotenoid pigments are from the krill that wild salmon eat. A krill diet is important to the creation of Omega-3’s. Wild salmon contain a healthy supply of Omega-3’s when compared to farm-raised salmon that feed only on grain.
Flaked Poached Salmon with Arugula Salad & Soft Boiled Eggs
Serves 4
Ingredients:
4x 4oz wild Alaskan salmon fillets
Sea salt
Freshly ground black pepper
1 lemon, cut into rounds
4 sprigs of thyme
8 sprigs of dill
4 star anise
4 shallots, roughly chopped
¼ cup white wine
¼ cup Pernod
½ cup low in-sodium fish stock
Arugula salad
Ingredients:
8 cups arugula
4 tablespoons extra virgin olive oil
3 shallots or 1 small red onion, finely diced
1 lemon, juiced
Sea salt
Freshly ground black pepper
4 soft boiled eggs
How to make:
Season the salmon with the salt and pepper on both sides. Place the slices of lemon, thyme sprigs, dill sprigs, star anise and shallots in a pan along with the white wine, Pernod and fish stock. Bring to a simmer and cook for 5 minutes before adding the seasoned salmon
Poach the salmon for 3-4 minutes, then turn the fillets over and cook for 3-4 minutes longer.
For the salad, simply place the arugula in a bowl and add the extra virgin olive oil, shallots, lemon juice and seasoning, toss lightly to coat
To serve, put 2 cups of salad in each bowl, garnish with a soft boiled egg, remove the salmon from the pan and flake each portion up into small pieces and add to the salad and serve.