Salmon Stew with Corn and Quinoa

Recipe by: Judith Finlayson | from The Complete Whole Grains Cookbook: 150 Recipes for Healthy Living

Cookstr

Course: Main Course

Total Time: Under 1 Hour

Skill Level: Moderate

Cost: Moderate

Photo by: Colin Erricson

This tasty stew is a great way to increase your intake of beneficial omega-3 rich fatty acids by including salmon in your diet. It’s easy to make and, with the addition of licorice-flavored Pernod, has a uniquely sophisticated flavor. Add a simple green salad to expand the range of nutrients and bump up the amount of fiber you consume.

Yield: Makes 8 servings

INGREDIENTS

1 tbsp olive oil
2 tbsp finely chopped pancetta or bacon
3 leeks, white part only, cleaned and thinly sliced
½ tsp dried thyme leaves
½ tsp cayenne pepper
1 bay leaf
½ tsp salt
1 cup dry white wine
6 cups fish stock or 3 cups bottled clam juice diluted with 3 cups water
2 cups corn kernels
1 cup quinoa, rinsed and drained
1½ lbs salmon fillets, skin removed and cut into 1-inch pieces
½ cup whipping (35%) cream
¼ cup Pernod, optional
½ cup finely chopped chives

Directions

In a Dutch oven, heat oil over medium heat for 30 seconds. Add pancetta and cook, stirring, until it begins to brown, about 3 minutes. (If you’re using bacon, cook until crisp and drain off all but 1 tablespoon fat from pan before proceeding with recipe.)

Reduce heat to medium. Add leeks and cook, stirring, until softened, about 5 minutes. Add thyme, cayenne, bay leaf and salt and cook, stirring, for 1 minute. Add wine, bring to boil and boil until reduced by half, about 5 minutes. Add stock and corn and return to a boil. Stir in quinoa. Reduce heat to low. Cover and cook until quinoa is almost tender, about 15 minutes.

Add salmon and simmer until opaque and flakes easily with a fork, about 6 minutes. Stir in whipping cream and cook until heated through, about 2 minutes. Stir in Pernod, if using. Garnish with chives.

Notes

To clean leeks, fill sink full of lukewarm water. Split leeks in half lengthwise and submerge in water, swishing them around to remove all traces of dirt. Transfer to a colander and rinse under cold water.

Nutrient Tips: Salmon is one of the best sources of omega-3 fatty acids, which are essential to good health. Studies show that an adequate supply of omega-3 fatty acids can reduce the risk of coronary artery disease, slightly lower blood pressure and strengthen the immune system, among other benefits.

To reduce your intake of saturated fat, substitute half-and-half (10%) cream for the whipping cream.

NUTRITIONAL INFORMATION

Nutrients per serving (% daily value)

Calories 453kcal (23%)

Calcium 60mg (6%)

Vitamin C 12mg (20%)

Vitamin A 105mcg RAE (4%)

Potassium 885mg

Magnesium 106mg

Protein 27g

Sugar 4g

Fiber 3g