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Poached Salmon Sandwich with Tomato Chutney

Serves 5.


    Poached Salmon Sandwich with Tomato Chutney

    Bored stiff of the same old lunch sandwich? Well, there is nothing fishy about this sandwich that is sure to add excitement to midday meals or even summer picnics. Serve extra chutney with egg dishes.


    Poached Salmon Sandwich with Tomato Chutney


    • 1 Tbsp (15 mL) grapeseed oil or camelina oil
    • 1 small yellow onion, chopped
    • 1 garlic clove, minced
    • 1 tsp (5 mL) fennel seeds
    • 1 tsp (5 mL) mustard seeds
    • 1 lb (450 g) tomatoes, chopped
    • 1/2 cup (125 mL) port wine
    • 1 tsp (5 mL) lemon zest
    • 1/4 tsp (1 mL) black pepper
    • 1 Tbsp (15 mL) balsamic vinegar
    • 1 lb (450 g) skinless wild salmon fillets
    • 10 slices organic whole grain bread, preferably toasted
    • 3 cups (750 mL) baby spinach


    Per serving:

    • calories405
    • protein30g
    • fat13g
      • saturated fat2g
      • trans fat0g
    • carbohydrates36g
      • sugars8g
      • fibre7g
    • sodium400mg



    Heat oil in heavy-bottomed saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Place garlic, fennel seeds, and mustard seeds in pan and heat for 1 minute. Add tomatoes, port, lemon zest, and black pepper to pan, bring to a boil, and simmer uncovered over medium-low heat until liquid has reduced by about half and mixture has thickened, about 15 minutes. Stir in balsamic vinegar.


    Place salmon and a couple pinches of salt in large saucepan. Add enough water to cover salmon by at least 1 in (2.5 cm). Bring to very slight simmer with a few bubbles breaking the surface and cook for 8 minutes, or until fish is cooked through. Skim off any foam that forms. Remove fish with slotted spoon and gently break apart flesh with fork.


    Divide salmon among five bread slices. Top with equal amounts tomato chutney and spinach. Top with remaining bread slices and slice each in half.


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    This recipe is part of the Go Wild collection.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.