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Poached Salmon

The tomato relish adds just the right amount of flavor.

Recipe Source: Heart Healthy Home Cooking African American Style


For spicy tomato relish:

2 medium tomatoes, chopped
2 Tbsp finely chopped yellow onion
2 Tbsp finely chopped fresh parsley
1 tsp red pepper flakes, or to taste
¼ C red wine vinegar
2 Tbsp olive oil
Ground black pepper, to taste

For salmon:

4 salmon steaks, 5 oz each
3 C water
4 black peppercorns
1 lemon, thickly sliced
3 parsley sprigs
1 small onion, thickly sliced
2 bay leaves

Photograph of the completed recipe.
calories 246
Total fat 10 g
Saturated fat 3 g
Cholesterol 93 mg
Sodium 94 mg
Total fiber 2 g
Protein 31 g
Carbohydrates 7 g
Potassium 945 mg
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    To prepare relish, combine all the ingredients in a bowl, and set aside.

  • 2
    Using a pan large enough to hold salmon steaks, bring water to a boil and add peppercorns, lemon slices, parsley, onion, and bay leaves.

  • 3
    Lower heat to a gentle simmer, cover, and let flavors infuse for 5 minutes. Add salmon steaks and make sure they are covered with water (add additional water if needed).

  • 4
    Cook, uncovered, for 10 to 12 minutes or until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F). Never let water boil or fish will toughen.

  • 5
    Serve each steak with relish.

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