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Healthy You

Dinner Idea: Coconut Ginger Poached Salmon

By: Lauren McRae

Whether you’re going through treatment now – or trying to kick up your health to prevent cancer – each nutrient you feed your body has a certain job in providing for your body.

Lori Wyble, Oncology Dietitian at the Kellogg Cancer Center at NorthShore, has provided a delicious dinner that the whole family can enjoy. While this takes a little bit to prepare, it is well worth the wait!

Coconut Ginger Poached Salmon

Salmon is loaded with omega-3 fats, healthy fats that possess anti-inflammatory properties. According to early studies, it may even ward of colon cancer. Choose wild-caught Pacific salmon if possible; it’s the most likely to be free of mercury and PCBs that farmed or Atlantic salmon may contain. “Lite” coconut milk could be substituted for those who desire fewer calories or a less-rich meal. This recipe takes about 15 minutes to prepare and an hour to cook – it’ll be worth the wait!

Recipe makes 6 servings

Ingredients

1 lb wild salmon fillet, pin bones removed, cut into 1-inch cubes
½ tsp sea salt
8 cups homemade or store-bought vegetable broth
2 (14.5-oz) cans coconut milk
3 (1-inch) pieces of fresh ginger
2 shallot bulbs, halved and bruised
3 Kaffir lime leaves
1 stalk lemon grass, cut into chunks and bruised
2 tsp Thai red chili paste (optional)
Squeeze of lime juice
Chopped scallions, fresh cilantro or fresh mint, for garnish

Instructions

  • Season the salmon with 1/4 tsp salt, cover tightly and refrigerate for a minimum of 30 minutes and up to several hours.
  • In a large straight-sided sauté pan or a low-sided pot just large enough to hold the salmon in a single layer, bring the broth, coconut milk, ginger, shallots, lime leaves, lemongrass and 1/4 tsp salt to a slow boil over medium heat. Let the ingredients infuse their flavor into the liquid for about 20 minutes.
  • Decrease the heat to low and continue to let the broth develop for another 30 to 40 minutes.
  • Remove half of the broth from the sauté pan and reserve for a future use. If desired, stir in Thai red chili paste to taste for some heat.
  • Slide the salmon into the remaining broth and poach over medium heat for 7 to 9 minutes, just until tender.
  • Serve in a shallow bowl with the broth ladled on top.
  • Squeeze a bit of lime over each fillet and garnish with scallions, cilantro or mint.

Nutrition information (per serving):
Calories: 413
Total Fat: 35 g (27 g saturated, 3 g monounsaturated)
Carbohydrates: 8 g
Protein: 20 g
Fiber: 2 g
Sodium: 275 mg
Recipe adapted from One Bite at a Time.