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Poaching Is The Secret To Moist, Flavorful Salmon

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By LINDA GASSENHEIMER McClatchy Newspapers

The Tampa Tribune

Published: June 11, 2008

Salmon steaks are thick and juicy and a nice alternative to salmon fillets. The lemon dill sauce takes only minutes to mix together. Gentle poaching is a fail-safe method of cooking salmon - it remains moist, juicy and flavorful.

The secret to poaching salmon is to slightly undercook it. It will continue to cook in its own heat for a few minutes after it is removed from the poaching liquid.

Wild salmon is in season now. It's a wonderful treat. Buy extra and freeze it for when it is out of season.

To test for doneness, insert a knife into the meat and pull the flesh away slightly. It should be opaque, not clear.

Arugula adds zing to salads. My Italian friends also like it cooked in pasta as it is in this side dish. This meal contains 552 calories per serving with 31 percent of calories from fat.

Helpful Hints

Any type of pasta can be used. Cook according to package instructions.
Salmon fillets can be used instead of salmon steaks.

The quickest way to use fresh dill is to snip it with scissors. Freeze-dried dill can be used instead.

Minced garlic can be found in the produce section of the supermarket.

POACHED SALMON WITH LEMON DILL SAUCE
1 cup bottled clam juice
2 6-ounce wild salmon steaks
1/4 cup reduced-fat sour cream

1 tablespoon lemon juice
2 tablespoons snipped fresh dill or 1 tablespoon dried

1/2 tablespoon capers
Salt and freshly ground pepper
Place 4 cups water and clam juice in a large saucepan and bring to a simmer. Slip salmon into liquid and let simmer gently for 5 minutes. While salmon poaches, mix sour cream, lemon juice, dill and capers. Remove salmon with a spatula to two dinner plates. Season with salt and pepper to taste. Spoon sauce on top.

Makes 2 servings.

289 calories (41 percent from fat), 13.1 g fat (3.8 g saturated, 4.1 g monounsaturated), 108 mg cholesterol, 39.4 g protein, 4.2 g carbohydrates, 0.1 g fiber, 108 mg sodium
HOT ARUGULA PASTA

1/4 pound fresh fettuccine

2 ounces arugula, washed (about 4 cups)

2 teaspoons olive oil

1 teaspoon minced garlic

Salt and freshly ground pepper
Bring a large saucepan of 3 to 4 quarts of water to a boil and add pasta. Cook 2 to 3 minutes. Drain in a colander. Return saucepan to the stove and add arugula, olive oil and garlic. Toss 1 minute until arugula starts to wilt. Add drained fettuccine to the pan and toss. Add salt and pepper to taste.

Makes 2 servings.

263 calories (19 percent from fat), 5.6 g fat (0.5 g saturated, 3 g monounsaturated), 0 cholesterol, 8.6 g protein, 44.5 g carbohydrates, 2.5 g fiber, 14 mg sodium

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