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Poached Salmon

Those of you who are familiar with Dr. Weil’s anti-inflammatory diet will know that one of the initial dietary changes you’re encouraged to make is to start eating fish – particularly wild, oily, cold-water fish. Of the varieties that fall into this category (mackerel, kippers, sardines and salmon) salmon is a standout. It’s a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure and cancer. Salmon is often available fresh, and it also scores points as a food that’s easy to cook but looks and tastes like the elegant work of a gourmet chef. Try this and Dr. Weil’s other salmon recipes; they’re easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set you on the road to good health.

Food as Medicine
Salmon, like other species of fatty, cold-water fish, can be a potent ally in protecting heart health. In one Japanese study, individuals who consumed fish eight times per week had a 37 and 56 percent reduced risk of heart disease and heart attack, respectively, than those who consumed only one serving per week. But abundant omega-3 fatty acids are not salmon’s only nutritional virtue. It is also an excellent source of selenium (75 percent of the Daily Value for four ounces of salmon), which helps to regulate thyroid function and support the immune system; and vitamin D (over 100 percent of the Daily Value in the same amount of salmon), which promotes bone health and strengthens the immune system. Vitamin D deficiency (most adults in the United States do not get enough of this essential vitamin) is associated with an increased risk of depression, cancer and other diseases.


Salmon filets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of half a lemon


1. Cut the salmon filets into individual portions if necessary.

2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley and bay leaves.

3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the water to a boil, uncovered.

4. Adjust heat to simmer and let fish cook for 5 minutes.

5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.

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Nutrients Per Serving
Calories: 245.3
Protein: 36.3 grams
Fat: 10.0 grams
Saturated Fat: 2.1 grams
Monounsat Fat: 3.6 grams
Polyunsat Fat: 3.3 grams
Carbohydrate: 0.0 grams
Fiber: 0.0 grams
Cholesterol: 75.6 mg
Vitamin A: 168.0 IU
Vitamin E: 1.1 mg/IU
Vitamin C: 1.7 mg
Calcium: 60.5 mg
Magnesium: 52.1 mg


For your free personalized supplement recommendation, visit Dr. Weil's Vitamin Advisor.