Fish: The Real Fast Food

A fast meal for those days when there isn't much time

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 Eating healthy meals is a challenge at the best of times but can be even more so when life is hectic. Often when we think of quick meals that use only one pot or pan our minds go to the plethora of pasta dishes that are available. Well, fish is another option that can be prepared using one dish and I do like to think of it as the original fast food.

Salmon is my go to fish when I’m in a hurry. I feel like it’s been given a bad rap for years. My husband insisted he hated salmon (all fish actually) because it was dry, slimy and stinky. Over the years I have been able to convince him this isn’t the salmons fault!  The way  fish (like anything else) is prepared impacts its final texture and flavour. Salmon treated properly can be scrumptious and melt in your mouth with a buttery texture that can make your heart sing. 

I am lucky enough to live on the east coast and am able to purchase salmon that is local and fresh. If you have to buy salmon from your local grocery store checking for freshness is easy. Just look for nice pink meat that is shiny & moist and  doesn’t have any fishy smell. Yes, smell your fish. Salmon can even be purchased in individual portions, so you don't have to think about serving size (4-6 ounces/person). 

This salmon recipe is perfect for any weekday meal that needs to be quick but also delicious and healthy. Dinner can easily be on the table in under 30 minutes. Prep time is 5 minutes but being organized helps, gather all your ingredients before you get started and this will actually save you a couple minutes. cuts down on the running back and forth between your work space and the refrigerator.  If you are going to serve the salmon with new potatoes get them in a pot to cook while you take care of the main event.

Heat a nonstick skillet over medium heat until hot. Add the olive oil and heat before adding the leeks, carrots, red pepper and zucchini. Sauté for a couple minutes just to get the cooking started.

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Place the salmon on top of the vegetables, pour the wine (if using)  and chicken stock over the salmon. Season with salt & pepper. Cover the skillet with a tight fitting lid and bring the liquid to a boil. Turn the heat down and  simmer until the fish is cooked through. This should take about 10 minutes. 

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Be sure to check the temperature of the fish with a thermometer. The temperature you are going for will depend on how you like it. For fish that is completely cooked it should read 145°F. I’ve found that fish cooked to 135°F is perfect and allowing it to rest for 5 minutes before serving results in the best texture and flavour.  What you are looking for is the fish to be firm when you press it, the interior should be flakey and opaque in colour.

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Skillet Salmon
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Prep time: 5 minutes                            
Cook time: 15 minutes
Serves: 2  

2 leeks, sliced lengthwise (white and pale green part only)
3 carrots, julienned
1 red pepper, julienned
1 small zucchini, sliced lengthwise
1 Tbsp Olive oil
2 Tbsp dry white wine (optional)
1/2 cup chicken stock
12 ounces of salmon (2- 6 ounce fillets)
S & P

Serve with new potatoes

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