Eating a Nutrient Dense Meal in a 15 Dollars Budget -Wild Salmon Poach in Tomato Sauce, Sweet Potato Pure and Lettuce Salad

September 27, 2018


Eating a Nutrient Dense Meal in a 15 Dollars Budget


Wild Salmon Poach in Tomato Sauce, Sweet Potato Pure and Lettuce Salad – This recipe serves 2 meals


Time needed – 30 minutes 


Ingredients Needed

1-pound Coho salmon fillet wild caught, cut into 1 ½ inch wide fillets (3 fillets)

2 medium Hannah sweet potato

Filtered water to cook potatoes

2 organic tomatoes, chopped

1 red onion, chopped

2 garlic cloves, minced

5 mushrooms, sliced

6 lettuce leaves, chopped

5 Cherrie tomatoes, cut in the middle

2 tablespoons olive oil

Juice of half a lemon

Sea salt

Freshly grounded pepper (optional)

2 tablespoons ghee

2 tablespoon pasture raised butter

5 fresh basil leaves to garnish (optional)




Sweet potato

Wash well and place sweet potatoes in a medium pot over medium heat

cover with filtered water, and bring to a boil

Cook until tender, 25-30 minutes

Remove from heat

Carefully drain and peel (optional)

Smash sweet potatoes using a fork

Add 2 tablespoons butter, stir well to combine, reserve


Meanwhile the sweet potatoes are cooking 


Prepare wild salmon

Heat a medium skillet with 2 tablespoons of ghee over medium heat

Add onions, stirring frequently, sauté 10 minutes (reserve 1 tablespoon chopped onions for salad)

Add garlic, sauté 2 more minutes

Add tomatoes, stir well to combine, sauté until tomatoes are cooked, 10 minutes

Carefully add wild salmon fillets, and with a spoon coat the salmon with tomato sauce

Add sea salt and pepper to taste

Cook wild salmon 3 minutes and cover it with tomato sauce, cooking for 3 more minutes

Add basil leaves

Remove from heat, reserve



In a small bowl combine lettuce, mushrooms, Cherrie tomatoes, 1 tablespoon onion, olive oil, lemon juice, and salt to taste, stir well, reserve



In a plate make a “bed” with sweet potato pure

Top with wild salmon and tomato sauce (garnish with basil leaves)

And a side bowl with mixed salad



Left overs can be used at diner or breakfast



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