Directions:
- Cooking the fish.
- In a fish poacher or roaster large enough to lay salmon in pan, combine all ingredients except the fish. Add can of broth. Then add enough water to the pan to cover the thickness of the fish, then remove fish. Bring the mixture to a boil, reduce heat and simmer 15 minutes.
- Place the fish in the pan and set your timer once the water returns to a simmer. Do not boil the fish- it will break up. Allow 10 minutes for each 1 inch of thickness for frsh fish. Lift the salmon from the cooking liquid, and serve hot with coriander sauce. (reserve 1/2 cup poaching liquid for the sauce).
- Cooking the Sauce.
- Melt butter on medium heat in small saucepan, add flour, and cook until well mixed. Add reserved poaching liquid and stir until smooth. Gradually add the milk, and continue cooking till the sauce is thick. Add the salt, pepper, and coriander5, and stir to blend.
- TIPS.
- While fish poaches it is important to keep water just below a bubbling boil. A bubbling boil will cause the fish to break apart, and alter cooking time. The other important thing is to take the fish out of the cooking liquid as soon as fish is done. Do not let fish cool in pot; it will be over done and tough.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 248.8 Kcal (1042 kJ) | ||
| Calories from fat | 105.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.73g | 18% | |
|---|---|---|---|
| Cholesterol | 62.22mg | 21% | |
| Sodium | 991.65mg | 41% | |
| Potassium | 621mg | 13% | |
| Total Carbs | 10.99g | 4% | |
| Sugars | 3.44g | 14% | |
| Dietary Fiber | 1.71g | 7% | |
| Protein | 22.54g | 45% | |
| Vitamin C | 22mg | 37% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 1.5mg | 8% | |
| Calcium | 153.3mg | 15% | |
| Amount Per 100 g | |||
| Calories | 88.91 Kcal (372 kJ) | ||
| Calories from fat | 37.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.19g | 18% | |
|---|---|---|---|
| Cholesterol | 22.24mg | 21% | |
| Sodium | 354.36mg | 41% | |
| Potassium | 221.91mg | 13% | |
| Total Carbs | 3.93g | 4% | |
| Sugars | 1.23g | 14% | |
| Dietary Fiber | 0.61g | 7% | |
| Protein | 8.05g | 45% | |
| Vitamin C | 7.9mg | 37% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 0.5mg | 8% | |
| Calcium | 54.8mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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