Salmon Poached in Coconut Water with Dukkah

Salmon Poached in Coconut Water with Dukkah

Eating Oily Fish like salmon or ocean trout three times a week is not only great for a good weight loss food but it will also help boost your memory and can reduce risk of depression.

This recipe is alkalising and hydrating.  

Per serve: 40g protein

18g fat (4.5g saturated fat)

9g carb

7g dietary fibre

350 calories (1455kJ)

Recipe by Rosemary Stanton

Ingredients
2 cups (500ml) fresh coconut water 

1 teaspoon black peppercorns 

1 lime, thinly sliced

4 salmon fillets(approximately 170 grams each) [you could use ocean trout too

1/4 teaspoon sweet paprika

400 grams asparagus, steamed (you could also use green beans)

Potatoes steamed (baby ones preferably)

Dukkah

50g (1/3 cup) slivered almonds

1 tablespoon sesame seeds

2 tablespoons coriander seeds

1 teaspoon cumin seeds

1/4 teaspoon sumac

1 teaspoon freshly ground black pepper

2 tablespoons organic coconut 

To make dukkah.  Heat a frying pan on medium heat.  Add almonds. Stir for 4-5 minutes or until starting to turn golden.  Add sesame seeds, coriander and cumin.  Stir for 1-2 minutes or until aromatic.  Transfer to a mortar and pound with a pestle until lightly crushed.  Transfer to a bowl.  Add sumac and paprika.  Place coconut in pan on low heat.  Stir for 2-3 minutes or until lightly toasted.  Stir into almond mixture.

Heat coconut water, lime and peppercorns in a pan on medium.  Add fish.  Bring to a simmer.  Reduce heat to low.  Cook, spooning water over fish occasionally, for 3-5 minutes for medium or until cooked to your liking.

Divide asparagus (or green beans) among plates.  Top with fish and sprinkle dukkah over.  Serve with baby potatoes.

Nutritional benefits are as follows by Lisa Guy:

Coconut water is rich in electrolytes to replenish, hydrate and alkalise the body.  It is also a good source of potassium, for a healthy heart, muscle and digestive function.

Lime is full of vitamin C, a potent antioxidant and anti-inflammatory.

Salmon is a good source of omega-3 fats for a healthy heart and immune system

Asparagus is a good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Green beans contain vitamin K for strong bones.

Almonds add extra protein, calcium and good fats.

Posted in: HEATHLY EATING, Weight Loss Diet