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In the Kitchen with Vital Choice

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Poached Salmon with Greens and Mustard Sauce


Today's simple, easy, quick recipe combines the fresh, zesty flavors of herbs, mustard, and cress.

Together, they provide the perfect complement to wild Salmon.

If you use chicken or vegetable broth in place of water to poach the Salmon, choose low-sodium varieties without MSG or its many aliases. (For a list of the guises under which MSG hides, see “MSG Linked to Obesity in Landmark Study”.)

This healthy fish supper features refreshingly spring-life flavor welcome any time of year.


Poached Salmon with Greens and Mustard Sauce

Serves 2

2 skinless wild Alaskan Salmon fillet portions
Chicken or vegetable broth (optional)
2 tablespoons tarragon, chopped
2 tablespoons flat-leaf parsley, chopped
2 teaspoons Dijon mustard
2 tablespoons white wine vinegar
2 tablespoons organic extra virgin olive oil
Watercress (or spinach)
Red or new potatoes (optional)

  • Bring a shallow pan of water or low-sodium chicken broth to a simmer.

  • Add the Salmon to the pan, cover and cook for 7‒8 minutes, until just opaque in the center.

  • Place all other ingredients in a small food processor and blend until smooth (if it's too thick, add a splash of water or broth).

  • Lift the Salmon out of the water and drain.

  • Serve the Salmon with potatoes, watercress and the sauce—and perhaps red or new potatoes (in season), cooked to your liking.


Nutrients per serving (excluding potatoes and watercress): 362 calories, protein 29 g, carbohydrate 1 g, fat 26.9 g, saturated fat 4.6 g, fiber 0.3 g, sodium 0.55 g.
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