If you are looking for a low calorie high protein dish that is full of flavour this recipe is for you! With only 288 calories but a whopping 30.5 gram of protein, this quick flavourful Mediterranean dish perfect for lunch or dinner.
Tip for Cooking with Asparagus:
Instead of cutting off the ends, they will simply snap off when you bend them. Saves time and ensures you are enjoying the vegetable to the fullest.Print
Coriander & Lemon Crusted Salmon with baked Asparagus & Poached Egg
If you are looking for a low calorie, high-protein dish that is full of flavour, this recipe is for you! With only 288 calories but a whopping 30.5 gram of protein, this quick flavourful Mediterranean dish perfect for lunch or dinner. If you have two oven’s you can bake the asparagus and broil the salmon at the same time.
Tip for Cooking with Asparagus: Instead of cutting off the ends, they will simply snap off when you bend them. Saves time and ensures you are enjoying the vegetable to the fullest.
- Prep Time: 20
- Cook Time: 20
- Total Time: 40 minutes
- Yield: 4 1x
- 1 Tbsp. coriander seeds
- 1 tsp. lemon zest
- ¾ tsp. fine sea salt, divided
- ½ tsp. crushed red pepper
- 1 pound wild salmon (fillet or steak) skin-on, cut into 4 portions (See Tips when purchasing)
- 1 pound asparagus, trimmed
- 2 Tbsp. extra-virgin olive oil
- 1 Tbsp. lemon juice
- 1 Tbsp. chopped fresh mint
- 1 Tbsp. chopped fresh tarragon
- ¼ tsp. ground pepper, plus more for garnish
- 8 c. water
- 1 Tbsp. white vinegar
- 4 large eggs
- Position a rack in upper third of oven; preheat broiler to high.
- Coat a rimmed baking sheet with cooking spray.
- Toast coriander in a small skillet over medium heat until fragrant, shaking the pan frequently, about 3 minutes.
- Pulse the coriander, lemon zest, 1/2 tsp. salt, and crushed red pepper in a spice grinder until finely ground.
- Coat the salmon with the spice mixture (about 1 1/2 tsp. per portion), and place the salmon on the prepared baking sheet.
- Remove the ends of the asparagus – see notes.
- Toss the asparagus with oil, lemon juice, mint, tarragon, pepper, and the remaining 1/4 tsp. salt.
- Spread asparagus evenly over baking sheet and wait till salmon is broiled. Unless you have two ovens. Then bake asparagus at 350 F for 11 minutes.
- If you can’t bake the asparagus, let it stand while you cook the salmon and eggs.
- Bring water and vinegar to a boil in a large saucepan.
- Meanwhile, broil the salmon until just cooked through, 3 to 6 minutes, depending on thickness.
- Tent with foil to keep warm.
- Once salmon is cooked, put asparagus in oven, and back for 11 minutes.
- Reduce the boiling water to a bare simmer.
- Gently stir in a circle so the water is swirling around the pot. Crack eggs, one at a time, into the water.
- Cook until the whites are set but the yolks are still runny, 3 to 4 minutes.
- To serve, divide the asparagus, salmon and poached egg among 4 plates.
Tip for Cooking with Asparagus:
Instead of cutting off the ends, they will simply snap off when you bend them. Saves time and ensures you are enjoying the vegetable to the fullest.
Tips when purchasing Salmon
All wild salmon, and some farmed, is considered a sustainable meal choice. If using farmed, ask for fish that’s raised in land- or tank-based systems. For more information about sustainable seafood, visit seafoodwatch.org. Salmon is easy to prepare once you know how to cook it properly.
The fillets cook fast and continue to cook when off the heat. For the best texture, cook about 3 minutes per 1/2 inch of thickness. To check if it is done, use an instant-read thermometer. The thermometer should be about 130°F. Alternatively, you can check the thickest part of the flesh with a fork; if it is opaque, the fish has finished cooking.