We all need to eat more fish especially oily fish like salmon and tuna. Here is my favourite recipe for salmon which makes a lovely soup style meal which is super high in vitamins including vitamin C and folate. This recipe is an adaptation of a recipe I discovered many years ago from FeedInc. Dietitian Lisa Simpson. Every time I make this dish for guests everyone raves at how nice it is, and I have also received many requests for the recipe when I posted a picture on Facebook. The dish makes two servings and it is just as nice the day after reheated for quick and easy meal for one.
1 x salmon fillet (approx. 200g)
1 cup of cranberry juice (approx.)
Clove of garlic
1 x tbsp. of olive oil
2 large whole tomatoes chopped
Half bunch Kale or silverbeet
Small red chilli (optional)
Small bulb of fennel or two celery sticks
Half a red capsicum
Half an ear of corn
One carrot sliced finely
Heat the oil and garlic in a small saucepan and add the fennel or celery. Cook for 2-3 minutes until soft. Add the other vegetables and soften slightly then place the salmon fillet on top skin side down. Add the two chopped tomatoes and pour in the cranberry juice until the fish is completely covered and bring to a low simmer. Poach the fish gently on a medium to low setting for about 6-8 minutes (depending on the thickness of the fish, do not overcook it or the fish will be dry!) and turn the fish over. Place the chopped Kale or silver beet on top of the fish and cover with a lid and cook for 2-3 minutes until the leaves are soft. Take the saucepan off the heat and gently remove the skin of the fish and break the fish up into small pieces stirring through the soup. Add some cracked pepper and season to taste (CAUTION- it does not need much salt if any as the flavor is so delicious already!)
The base of the soup is the cranberry salmon tomato combination which is AMAZING so any other vegetables can be added to your own taste, I just chose my favourites for this recipe. It makes a great dinner as it has a high protein and vegetable combination. If you need to boost the carbohydrate content (say for a lunch or after a big workout) you can add a boiled whole potato or some cannellini beans when adding the vegetables.
Let me know how you go making it. Now the weather is starting to cool down it is a simple and easy option.