Poached Salmon with Lemon Herb Sauce
Serves 4

Salmon is an excellent source of omega 3 fat, vitamin D and other minerals. Olive oil, in moderation, is a good source of monosaturated fat and contributes to a healthy heart.

1 lb (450 g) boneless, skinless salmon fillet
VE Sea Salt & VE Lemon Pepper, to taste
1 - 2 tsp (5 - 10 ml) VE Seafood & Fish Seasoning
Zest and juice of 1 lemon (divide juice and use Microplane® grater to finely grate zest)
Approximately 3 cups (750 ml) water
2 Tbsp (30 ml) olive oil
1 Tbsp (15 ml) VE Fines Herbes

1. Sprinkle salmon fillet with VE Sea Salt and VE Lemon Pepper and VE Seafood & Fish Seasoning.
2. Combine approximately 2 Tbsp (30 ml) lemon juice with water in an Excalibur® coated frying pan and bring to a gentle simmer. Gently add prepared salmon fillet, cover pan and reduce heat to medium low. Poach fish for 8 -10 minutes or until it begins to easily flake.
3. While salmon is poaching, whisk together remaining lemon juice, finely grated lemon zest, olive oil and VE Fines Herbes.
4. With a slotted spoon, remove salmon fillet from poaching liquid and place on serving platter. Drizzle with prepared lemon herb sauce immediately prior to serving.

Per serving: Calories 200,Fat 11 g (Saturated 1.5 g, Trans 0 g),Cholesterol 60 mg, Sodium 250 mg, Carbohydrate 3 g (Fibre 1 g, Sugars 0 g),Protein 23 g.

Crunchy Salmon Burgers
Serves 4

This recipe provides 17 micrograms of vitamin D. Children and adults need about 5 micrograms per day. Getting a greater amount of vitamin D in one meal is okay, because most of us do not eat it every day.

2 - 6 oz (170 g) cans sockeye salmon
2 cups (500 ml) soft bread crumbs, divided
1 Tbsp (15 ml) VE Toasted Onion
¼ cup (60 ml) milk
2 eggs, lightly beaten
1 tsp (5 ml) VE Seafood & Fish Seasoning
1 Tbsp (15 ml) vegetable oil

1. Drain cans of salmon, reserving approximately 2 Tbsp (30 ml) liquid. Flake salmon into a large bowl. Add reserved liquid, approximately 1½ cups (375 ml) breadcrumbs and all other ingredients, except vegetable oil.
2. Mix until ingredients can be formed into patties (it may be necessary to add extra bread crumbs). Coat outside of salmon patties with remaining breadcrumbs.
3. Heat a large Excalibur® coated frying pan to medium; add vegetable oil and pan-fry patties until crisp and brown on the outside and warmed through, approximately 4 minutes per side.
4. Serve inside a whole-wheat burger bun and add toppings.

Per serving: Calories 290, Fat 16 g (Saturated 3.5 g, Trans 0 g), Cholesterol 145 mg, Sodium 270 mg, Carbohydrate 16 g (Fibre 1 g, Sugars 2 g), Protein 21 g.

Five-Spice Encrusted Salmon
Serves 4

Salmon is an excellent source of omega 3 fats to help achieve a healthy heart and promote overall well-being.

1/2 - 1 tsp (2.5 - 5 ml) VE Chinese Five-Spice
1 Tbsp (15 ml) VE Parsley
1/3 cup (80 ml) bread crumbs
4 – 4 oz (112 g) salmon fillets
VE Sea Salt & Lemon Pepper, to taste
2 Tbsp (30 ml) vegetable oil

1. Mix first three ingredients together and season salmon fillets with VE Sea Salt and VE Lemon Pepper. Press breadcrumb mixture onto both sides of fish fillets.
2. Preheat VE non-stick frying pan to medium; add vegetable oil and cook salmon until both sides are golden brown and fish easily flakes with a fork.

Per serving: Calories 230, Fat 14 g (Saturated 2 g, Trans 0 g), Cholesterol 60 mg, Sodium 140 mg, Carbohydrate 3 g (Fibre 0 g, Sugars 0 g), Protein 23 g.