Poached Salmon & Roasted Asparagus


Poached Salmon

  • 1/2 pound of salmon
  • 2 shallots
  • 1/4 cup fresh dill
  • Tbsp fresh, minced parsley
  • 1/4 cup white wine
  • A squeeze of fresh lemon

Roasted Asparagus

  • 1 pound thin asparagus spears
  • 2 Tbsp minced garlic
  • 1/4 cup olive oil
  • 1 Tbsp minced parsley
  • A pinch of Old Bay seasoning
  • Nature’s Promise Olive Oil Spray
  • 2 Tbsp freshly grated Parmesan

Items that you will need:

  • A medium size cooking pot with cover
  • A baking pan


Poached Salmon

  • Pour 1/2 cup water & 1/4 cup white wine into a medium size cooking pot.
  • Chop 2 shallots & 1/4 cup fresh dill.
  • Mince a Tbsp fresh parsley.
  • Place the shallots, dill, & parsley into the medium size cooking pot & bring to a boil.
  • Once boiling, lower flame or temperature to low, to allow to simmer.
  • Place the 1/2 pound of Salmon on the bed of simmering shallots, dill, parsley, water, & white wine.
  • Cover the pot, and allow to poach for 15-18 minutes depending on the thickness of the filet, allowing the Salmon to cook gently & absorb the aromatics & flavors. Poaching usually requires the filet to be completely submerged, but this is a technique called “shallow poaching.”
  • Place the Salmon on a plate, squeeze some fresh lemon over it, & serve with the roasted asparagus recipe below.

Roasted Asparagus

  • Spray a baking pan with Nature’s Promise olive oil spray.
  • Lightly & evenly coat the 1 pound of thin asparagus spears with a mixture of 1/4 cup olive oil, 2 Tbsp minced garlic, 1 Tbsp minced parsley, & a pinch of Old Bay seasoning.
  • Preheat oven to 400 degrees.
  • Line the asparagus spears on the baking pan. (Optional: Parchment paper may be used for this step for better roasting.)
  • Roast for 10 minutes, or until the asparagus is bright green. (Do not overcook.)
  • Sprinkle 2 Tbsp freshly grated Parmesan over asparagus, & serve with the Poached Salmon recipe above.

Portions: Women: 3 oz. Salmon filet & 1 cup asparagus/ Men: 6 oz. Salmon filet & 1 cup asparagus. To have this recipe as a Meal 2 or 3 on the Remedy Recipes format, simply add a carbohydrate such as brown rice. If it is to be used for Meal 4, you may add a side salad.

The “Shallow Poaching” technique really captures the flavors of the herbs that it is poached with. The Salmon cooks perfectly, and is truly delicious. Another great thing about poaching the fish, is that it does not have a fishy aroma when cooking. It’s a great recipe as we begin Lent, and can be applied to any filet. We hope that you enjoy it.

Mangiare, Piaccia! Eat, Enjoy!

About the author

John M. Di Fazio II
John M. Di Fazio II

John M Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has twenty years of experience working in the fitness industry. He was employed by Gold's Gym for thirteen years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold's Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelors degree in philosophy and also graduated from the New School for Holistic Health & Research on Long Island, New York with a degree and a New York State license for massage therapy.

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