Poached Salmon with Cucumber Raita (01.10.13)

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By Jennifer Burns, Intermountain Medical Center Heart Institute

  • 3 cups low sodium vegetable stock
  • 3 tablespoons vinegar
  • 1 onion, sliced
  • 1 carrot, sliced
  • 1/4 cup parsley
  • 3/4 teaspoon dried thyme
  • 3 bay leaves
  • 1/4 teaspoon peppercorns
  • 1 cucumber, peeled, seeded, and grated
  • 1 3/4 cups plain low-fat or non-fat Greek yogurt
  • 1 clove garlic, minced
  • 2 tablespoons fresh mint
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon black pepper
  • 2 pounds wild caught, center cut salmon fillet, cut into 4 pieces
  • 1/8 teaspoon paprika

In a large deep frying pan, combine the water, wine, vinegar, onion, carrot, parsley, thyme, peppercorns, bay leaves, and 2 1/4 teaspoons of the salt. Cover and bring to a boil over high heat. Reduce the heat and simmer, partially covered, for 10 minutes.

Meanwhile, in a medium glass or stainless-steel bowl, combine the cucumber and the remaining teaspoon salt. Let sit for 10 minutes. With your hands, squeeze the cucumber and discard the liquid. Put the cucumber back into the bowl and add the yogurt, garlic, mint, and ground pepper. Refrigerate until ready to serve.

Add the fish to the liquid in the pan and bring back to a simmer. Simmer, partially covered, until the fish is just barely done, about 4 minutes for a 1-inch-thick fillet. Remove the pan from the heat and let the fish sit in the liquid for 2 minutes. Serve the salmon warm or at room temperature with the cucumber raita. Garnish with the paprika.

Facts: Wild-caught salmon
In a recent study, participants with the lowest levels of vitamin D were about 40 percent more likely to report a recent respiratory infection than those with higher levels of vitamin D. Increase your intake with salmon. A 3.5-ounce serving provides 360 IU, and some experts recommend as much as 800 to 1000 IU each day.

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