I love cooking, seriously I do. I don’t consider myself a chef though, I don’t think I can come up with recipes on my own if put in a food challenge scenario. That being said, I have a knack for finding amazing recipes to try out.
I was so skeptical about this meal once I started cooking it. I don’t have a braising pan, heck I don’t even know what a braising pan is (I suppose I can google it), but I did my best and surprisingly this turned out amazing. The Chobani lemon-herb sauce was out of this world. And I believe it can be used on virtually any dish.
Another wonderful recipe courtesy of Clean Eating Magazine:
Quick Braised Salmon and Broccoli (with a Lemon-herb sauce)
• 2 8-oz thick-cut boneless, skinless wild salmon fillets
• ¼ tsp fresh ground black pepper, plus additional to taste
• 1 tbsp olive oil
• 1 cup low-sodium fish or vegetable broth, divided
• 1 medium leek, thinly sliced crosswise, white and pale green parts only
• 1 medium head broccoli, cut into thin spears
• Juice 1 lemon, divided
• 6 Oz nonfat plain Greek yogurt
• 2 tbsp finely minced fresh tarragon
• 2 tbsp finely minced fresh mint leaves
• Sea salt, to taste
ONE: Preheat oven to 350°F.
TWO: Pat salmon dry with paper towel and season with pepper. In a large braise or ovenproof saute pan, heat oil on medium-high. Add salmon and sear for 3 minutes per side, until lightly golden. Transfer salmon to a plate and keep warm.
THREE: Reduce heat to medium and add ½ cup broth to pan. Add leek and cook for 2 minutes, stirring, until liquid evaporates and leeks soften. Add remaining ½ cup broth and broccoli; mix well.
FOUR: Return salmon to center of braise, nestling between leeks and broccoli. Drizzle half of lemon juice over salmon; cover and transfer pan to oven. Cook for 12 to 14 minutes, until salmon and broccoli are tender. Remove from oven and, using a slotted spoon, transfer salmon and vegetables to a platter; cover with foil to keep warm, Reserve ½ cup pan juices.
FIVE: Prepare Lemon-Herb Sauce: In a small bowl, combine yogurt, tarragon, mint, remaining lemon juice and reserved ¼ cup pan juices; mix well. (Add additional lemon juice or pan juices as needed to reach desired consistency.) Season with salt and additional pepper.
Six: To serve, halve salmon fillets and plate each with Lemon-Herb Sauce and leek-broccoli mixture.
Nutrients per serving (4 oz salmon, 4 ½ cups vegetables, ‘A cup sauce): Calories: 300, Total Fat: 12 g, Sat. Fat: 2.5 g, Mono unsaturated Fat: 5g, Polyunsaturated Fat: 3 g. Omega-is: 2,050mg, Omega 6s:820mg, Carbs: 17g. Fiber: 8g, Sugars: 4g, Protein: 32g, Sodium: 190 mg, Cholesterol: 60 mg
The best part.. I have leftovers for lunch today! WOot!
Let me know if you try it 🙂