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15 Minute Braised Salmon with Leeks

Leeks bring out the flavor of salmon. Our Healthy Sauté method gives you a healthier way of cooking leeks without heated oils. Combined with fresh tarragon this 15minute recipe is a delicious way to enjoy these super foods often with very little effort.

15 Minute Braised Salmon with Leeks Prep and Cook Time: 15 minutes

Ingredients:
2 medium leeks cut lengthwise
4 medium cloves garlic, pressed
˝ cup + 1 TBS chicken or vegetable broth
1 TBS fresh lemon juice
1 TBS fresh tarragon chopped
1˝ lbs salmon fillet, cut into 8 pieces, skin and bones removed
salt and white pepper to taste

Directions:


  1. Cut off green tops of leeks and remove outer tough leaves. Cut off root and cut leeks in half, lengthwise. Fan out the leeks and rinse well under running water, leaving them intact. Cut into 2 inch lengths. Now, holding the leek sections cut side up, cut lengthwise ending up with thin strips, known as chiffonade cut. Make sure slices are cut very thin.
  2. Heat 1 TBS broth in 10-12 inch non-stick skillet. Healthy Sauté leeks over medium heat in broth for about 5 minutes stirring frequently. Add garlic and sauté for another minute. Add ˝ cup broth, lemon juice and simmer for another 5 minutes, covered, stirring once in awhile.
  3. Rub salmon with a little fresh lemon juice, salt and white pepper
  4. Stir fresh tarragon, salt and pepper into leeks, and place salmon on top of leeks. Simmer for about 3-4 minutes, covered, or until salmon is pink inside. Time may vary a little depending on thickness of salmon. Serve leeks topped with salmon and drizzle with juice. This is our Stovetop Braising cooking method.

    Serves 4


Serving Suggestions:
Serve with

Healthy Cooking Tips: It is best to choose salmon that is cut from the thickest part of the fish, so filets will remain moister when cooked. Make sure the bones are removed from the salmon. This can be done by rubbing your fingers over the salmon to find the line of bones. Remove each bone with your fingers, tweezers, or pliers. Refer to the animation for cutting the leeks. When they are cut into thin strips they provide a nice bed for your salmon with more texture than simply slicing them crosswise. It is important to cut the strips thin, as they will not get tender enough without longer cooking time. Even thought this recipe is for 4, I cut the salmon into 8 pieces. They cook more evenly when cut smaller. Otherwise the outside of the salmon gets over done before the center can get cooked. Check the salmon’s doneness by inserting the tip of a knife into the center. It should flake, yet be still pink in the center for medium. Remove it from the heat slightly before it is done to your liking, as it will continue to cook.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

15 Minute Braised Salmon with Leeks
1.00 serving
367.39 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.40 g 125.0 6.1 excellent
vitamin D 493.29 IU 123.3 6.0 excellent
omega 3 fatty acids 2.54 g 101.6 5.0 excellent
selenium 63.41 mcg 90.6 4.4 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 4.2 excellent
protein 35.83 g 71.7 3.5 very good
vitamin B3 (niacin) 13.72 mg 68.6 3.4 very good
phosphorus 528.95 mg 52.9 2.6 very good
magnesium 189.02 mg 47.3 2.3 good
vitamin B6 (pyridoxine) 0.93 mg 46.5 2.3 good
vitamin C 20.24 mg 33.7 1.7 good
folate 108.66 mcg 27.2 1.3 good
manganese 0.50 mg 25.0 1.2 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for 15 Minute Braised Salmon with Leeks

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