Salmon Arlene

Salmon is among the richest food sources of omega-3 fatty acids, which research associates with lower cardiovascular risk and reduced inflammatory markers. The herb-forward broth adds flavor without significant sodium load, and the poaching method keeps the fish moist without added fat.

Ingredients

• 2 tablespoons olive or canola oil
• 1 medium onion, chopped
• 4 to 6 garlic cloves, chopped
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh flat-leaf parsley
• 1 1/2 to 2 pounds salmon fillet
• Sea salt and freshly ground black pepper to taste
• 1 cup white wine
• 3/4 cup chicken stock

Steps

1. Warm the oil in a large skillet over medium heat. Sauté the onion and garlic until softened but not browned, about 5 minutes. Stir in the cilantro and parsley.
2. Season the salmon with salt and pepper and lay it skin side up on top of the onion mixture. Pour in the white wine and chicken stock — you want the liquid to nearly cover the fillet.
3. Bring the liquid to a boil, then cover, reduce heat to low, and cook 15 to 20 minutes until the salmon is cooked through. Add more liquid if needed to keep the fish mostly submerged.
4. Lift the salmon out, remove the skin, and flip it onto a serving plate. For a thicker sauce, return the skillet to the heat and simmer the liquid down for a few minutes, then spoon it over the fish.

Nutrition (estimated, per serving)