Dinner Tonight: Salmon and Spring Vegetables

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salmon_aIf you want a meal to meal impress, this is it. This salmon dish looks like you worked tirelessly in the kitchen preparing it, but in reality you can have it ready in under 30 minutes, which makes it also a great choice for a weekday meal when you need something quick. Wild salmon is full of omega-3 fatty acids (essential to good health, as well as having powerful anti-inflammatory properties) and protein.

Ocean conservation organizations like Seafood Watch and the Environmental Defense Fund recommend wild salmon from British Columbia as a sustainable option, a result of healthy population sizes and fishing methods that are less destructive to the marine environment. Although salmon farming practices are evolving and improving, farmed salmon (often labeled “Atlantic”) continues to be a less desirable option due to several concerns, such as antibiotic use and contamination of surrounding waterways.

This recipe combines salmon with nutrient packed greens like peas, green beans and spinach, for a recipe that is not only healthy, but also delicious. If you aren’t a fan of fish, use chicken or shrimp!

Salmon and Spring Vegetables

• 1 cup sugar snap peas
• 1 cup sweet peas, fresh or frozen
• 1 cup French green beans
• 3 cups leafy baby greens (I use spinach)
• 1 tsp toasted sesame seeds
• 4 cups vegetable broth
• 6 – 4 oz boneless, skinless wild salmon fillet portions


• 2 Tbsp rice vinegar
• 2 Tbsp freshly squeezed orange juice
• 1 Tbsp low-sodium tamari
• 1 Tbsp toasted sesame oil
• Zest from 1/2 lemon
• 1 small garlic clove, finely minced

In a large saucepan with boiling water, blanch peas and beans for a few minutes then drain and plunge into ice water to stop the cooking. Drain well and blot dry. Place in a large serving bowl along with baby greens. Sprinkle with sesame seeds and set aside.

In a large pan, heat vegetable broth. Gently place salmon fillets in the simmering broth and poach for 5 to 7 minutes or until cooked medium-rare. Remove salmon and set aside.

In a small bowl, combine dressing ingredients and whisk until well combined, then drizzle over the greens. Gently toss to coat, and immediately serve with the poached salmon. You can make the dressing ahead of time and refrigerate it up to 3 days. When you are ready to use it, just vigorously whisk and drizzle.

Photo from here, with thanks.

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February 2023