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Salmon And Vegetable Medley In A White Wine Sauce

salmon stew
Staff Photo

Eating healthy doesn’t mean leaving behind delicious flavor, spices, and fats. By fats, I mean healthy fats that work wonders for you. I enjoy buying several, different ingredients at one time and experimenting with all of them. I created something simple, flavorful, and healthy, and I believe you will love it, and your body will praise you. 

Salmon is one of the most versatile fish you can cook with. It pairs perfectly with all kinds of vegetables and it can be cooked a variety of ways. Normally, I cook my salmon in the oven while wrapped in foil with simple spices, halved cherry tomatoes, and chopped shallot, but this time I wanted to do something more out of the norm.

Not only is this recipe simple and fairly quick, it is good for you. Salmon is loaded with Omega 3s, which aid in positive brain function, lowers blood pressure, prevents heart disease, reduces depression levels, and so much more. I promise you will absolutely love this recipe and it will become a dinnertime staple.

 

You will need:

1 lb Salmon filet, skin removed, cut into 1-inch pieces
3 Roma tomatoes, diced
6-8 Asparagus spears (ends removed), cut into 1-inch pieces
1 shallot, chopped
2 garlic cloves, minced
1 medium zucchini, cut in half lengthwise and chopped
1/4 cup sun-dried tomatoes, chopped
1 Tbsp lemon juice
1/2 cup white wine
1/2 cup water
1 tsp fresh thyme sprigs
1 tsp Herbs de Provence
1 tsp onion powder
1 tsp garlic powder
1/2 tsp cayenne pepper
Salt & pepper to taste

Add 2 Tbsp olive oil over medium heat in a large pan. Add the asparagus, shallot, and zucchini and saute together for 5-7 minutes. Then, add the diced Roma tomatoes and garlic and saute together for an additional 3 minutes. Once the veggies have married, push them to one side of the pan. Add the 1-inch salmon pieces and lightly sprinkle with salt and pepper. Cook for about 5 minutes, until the salmon begins to turn color.

Combine the salmon and the veggies and add the white wine, water, lemon juice, seasonings, and fresh thyme sprigs. Once the mixture has reached a small boil, add the chopped sun-dried tomatoes. (The sun-dried tomatoes add a nice sweetness to the meal.) Cook everything together over low heat for 15-20 minutes and Voila! I also prepared some multi-grain rice to eat with the salmon stew. Hope you love it as much as I do!

 

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