The Health Benefits of Eating Salmon with Stir-Fry Veggies and Pea Puree

Parker Jewish Institute is proud of our culinary team. We encourage all Parker members, whether a patient/resident, visitor or employee, to eat a well-balanced, nutritional diet.

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Today, we are sharing a recipe for salmon with stir-fry vegetables and pea puree. Salmon, especially when it is wild-caught, is considered a nutritional powerhouse that is bountiful in health benefits. High in omega-3 fatty acid, salmon can help reduce inflammation, lower blood pressure, and improve cholesterol levels. High in potassium, it helps reduce the risk of stroke, coronary heart disease and other types of cardiovascular disease. Adding tender-crispy vegetables and a pea puree increases the meal’s nutritional value, while making it a more filling and flavorful dish.      

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Ingredients for Salmon:

Salmon fillet, with skin off, - 4 5-oz pieces

Kosher salt -0.3 tsp

White pepper -0.3tsp

Olive oil - 3tbsp

Butter - 1tbsp

Herb sprigs, assorted – 3

Garlic, chopped - 0.5 tsp

Assorted finely chopped herbs - 1 tsp

Directions for Salmon:

Wash and clean the fish filet and pat it dry with a paper towel.

On a clean cutting board, portion the fish to 5 ounces filets. Remove skin.

Save the extra fish for some other use.

Season both sides of the fish with salt and pepper.

Heat a clean skillet over medium high heat.

When heated, add oil, swirling the pan so that the oil coats it.

Raise the heat and sear two pieces of the fish, side by side at a time, skin side first for 3 minutes. Add butter, garlic and herb sprigs while the fish sears in the pan, and spoon the oils over the filets. Turn the fish belly-side and sear the next side for 3 minutes and spoon the oils over the fish.

Remove the cooked fish into a clean pan and sprinkle with chopped herbs.

Place the fish in a warmer, while completing the recipe. Repeat the same for the next two pieces of fish.

Ingredients for Stir-Fry vegetables:

Assorted Asian stir-fried mixed vegetable packet - 1 lb

Vegetable oil- 3 tbsp

Garlic, chopped - 0.5 tsp

Kosher salt -0.5 tsp

White pepper -0.5 tsp

Light soy sauce - 0.5 tsp

Directions for Stir-Fry vegetables:

Place a clean wok or sauté pan over high heat.

When the pan is heated, add oil and garlic, stir, and add assorted vegetables.

Season with salt and pepper and stir-fry the vegetables over high heat until they are hot and shiny.

Remove to a clean pan and keep aside in the food warmer.

Ingredients for Creamy Green Peas Puree:

Oil olive – 3tbsp Chopped shallots - 3 tbsp

Chopped garlic- 0.5 tbsp

Frozen green peas, thawed - 0.5 lb

Butter - 1tbsp

Salt kosher -0.5 tsp

White pepper -0.5 tsp

Heavy cream –1 cup

Directions for Creamy Green Peas Puree:

Place a clean sauce pan over medium high heat.

When the pan is heated, add oil, then add chopped shallots, garlic and sauté until translucent.

Add green peas, butter and seasonings and cook to combine the ingredients.

Add a cup of cream and bring it to a boil.

Check seasonings and adjust if needed.

Remove the pan from heat, and with an immersion blender, blend the peas to form a smooth sauce, alternately pouring the mixture into a blender  and blend to form a smooth thick puree.

Remove the blended peas puree into a clean pan for use in the recipe.