Lightly poached salmon with ratatouille
Indulge in a healthy and flavorful meal with our lightly poached salmon paired with savory ratatouille. Made with fresh vegetables like zucchini, eggplant, and onions, and enhanced with a hint of thyme and tomato puree, this dish offers a gourmet experience in every bite. Perfect for those looking to enjoy a nutritious, delicious, and easy-to-prepare dinner. Try it today!
- 21 May 2024
- Cook time 25 min
- Prep time 15 min
- 2 Servings
- 9 Ingredients
Welcome to a delightful recipe for Lightly Poached Salmon with Ratatouille. This dish combines the tenderness of poached salmon with the rich, savory flavors of a classic ratatouille, making it a nutritious and delicious choice for any meal. Follow these instructions for a healthy and hearty meal that is sure to impress.
Ingredients:
Instructions:
- Dice the onion, zucchini, and eggplant into small, even pieces.
- Heat 1 tbsp of coconut oil in a large skillet or sauté pan over medium heat.
- Add the diced onion and cook for 3-4 minutes until it begins to soften.
- Add the diced zucchini and eggplant to the skillet. Stir occasionally, cooking for another 5-7 minutes until the vegetables are tender.
- Stir in the fresh thyme and tomato puree, mixing well to evenly coat the vegetables.
- Add 2 tsp of vinegar and 1/2 cup of water to the skillet. Stir and allow the mixture to simmer gently for about 10 minutes, or until the vegetables are fully cooked and the flavors have melded together.
- Season with salt and pepper to taste. Reduce the heat to low and keep warm while you prepare the salmon.
- Lightly season the salmon fillet with salt and pepper.
- In a separate pan, bring about 1 inch of water to a gentle simmer. Do not let it boil vigorously.
- Carefully place the salmon fillet into the simmering water. Poach for 6-8 minutes, or until the salmon is just cooked through and opaque in the center. The cooking time may vary slightly based on the thickness of the fillet.
- Spoon the ratatouille onto a serving plate, creating a bed for the salmon.
- Gently place the poached salmon fillet on top of the ratatouille.
- Garnish with a sprinkle of fresh thyme if desired.
Tips:
- Make sure to cut the vegetables into evenly sized pieces to ensure they cook evenly.
- Use fresh thyme for the best flavor, but dried thyme can be substituted if necessary.
- When poaching the salmon, keeping the water temperature just below boiling ensures the salmon remains tender and juicy.
- Feel free to add other vegetables like bell peppers or cherry tomatoes to the ratatouille for added flavor and variety.
- Serve this dish with a side of quinoa or brown rice for a complete and balanced meal.
Congratulations, you've successfully prepared Lightly Poached Salmon with Ratatouille! This wholesome dish is not only flavorful but also packed with nutritious ingredients. Enjoy your meal and share this delicious recipe with family and friends.
| Nutrition Facts | |
|---|---|
| Serving Size | 680 grams |
| Energy | |
| Calories 330kcal | 13% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 11g | 29% |
| Sugar 18g | 17% |
| Fat | |
| Fat 13g | 15% |
| Saturated 7g | 23% |
| Cholesterol 50mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 150mg | 27% |
| Vitamin B1 0.30mg | 25% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 12mg | 73% |
| Vitamin B6 1.26mg | 74% |
| Vitamin B9 110ug | 29% |
| Vitamin B12 4.71ug | 196% |
| Vitamin C 40mg | 45% |
| Vitamin E 1.64mg | 11% |
| Vitamin K 18ug | 15% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.43mg | 0% |
| Iron, Fe 1.97mg | 18% |
| Magnesium, Mg 110mg | 25% |
| Phosphorus, P 450mg | 36% |
| Potassium, K 1600mg | 47% |
| Selenium, Se 36ug | 67% |
| Sodium, Na 110mg | 7% |
| Zinc, Zn 1.54mg | 14% |
| Water | |
| Water 610g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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