What are some healthy options for preparing salmon?
The healthiest way to cook any fish is poaching. There are two different ways to poach and they both use the same ingredients, only in different quantities and at different temperatures. Fish should be poached in an acidic poaching liquid like vegetable stock, chicken stock or fish stock with added lemon juice or wine. You can find all of these in can, jar or box form at most grocery stores. To flavor the liquid you can use some fresh herbs such as thyme, rosemary or oregano and some finely chopped shallot or onion. These ingredients will infuse into the cooking liquid and add a nice, healthy flavor to your fish while it cooks.
To shallow-poach, you'll need to partially submerge the fish in the cooking liquid in a sauté pan that comfortably fits the fish. The rest of the fish is cooked indirectly by steam. Cover the fish lightly with a piece of buttered parchment paper or a loosely fitting lid to trap the steam and cook the fish through. Cook the fish on medium-low and keep the liquid from boiling. Remove the fish and reduce the liquid by boiling to create a sauce to flavor your fish.
To deep-poach salmon, use the same steps as above, only add enough liquid to cover the fish entirely. Cook the fish at a slight simmer (about 165 degrees) to prevent it from falling apart. When it is cooked, remove the fish from the pot and keep it warm by covering with foil. To create a sauce from the liquid, whisk in a mixture of two parts cold water and one part cornstarch, a tablespoon at a time, to thicken. Let the mixture come to a full boil after each addition and repeat the process until you are happy with the consistency of the sauce.