Welcome to our Urban Family series by Sharon Raccah Perez, founder of 'PowerMeHealthy.' As an accredited Health Coach and healthy home food chef, Sharon will share advice based on her experiences and desire to help others see the importance of healthy living and eating.
When it comes to easy school lunches, nothing is better than using last night's leftovers to fill your child's lunchbox. My three kids particularly love it when I cook my favorite poached salmon; they tell me it's delicious, which is something every mom loves to hear. This recipe is great because it's quick and easy to make, and it tastes good whether served hot, warm or cold. So, it's a win-win!
1 carrot, peeled and cut into large pieces
1 onion, peeled and roughly cut
1 celery stalk, sliced into large pieces
1 liter of water
1 broccoli head, cut into florets
1 garlic clove, finely chopped
150 grams salmon fillet (serves 1-2)
1 teaspoon salt
Image via Pexels
- In a large pot, boil the water with one teaspoon of salt. Then, add the carrot, onion and celery and cook for 30 minutes, until it softens.
- After 15-20 minutes, place the broccoli florets into the water from above for approximately 5 minutes, depending on how soft or crunchy you prefer them.
- While the broccoli is cooking, pour 2 tablespoons of oil into a frying pan on medium heat. Then, add the garlic and lower the heat.
- Once the broccoli has slightly softened, remove and place in the frying pan with the oil and garlic. Sprinkle salt and fry to your preference, I suggest 5-7 minutes.
- Once your broccoli is cooked, your stock should also be ready. Immerse your salmon fillet into the soup and cook thoroughly (approximately 10-15 minutes).
- Check the middle of the fillet to ensure it is cooked and then remove with a strainer so you leave the water in the pot (this can be discarded).
In a thermos lunchbox place a serving of rice on one side, the broccoli next to it, and add a piece of salmon on top. For extra flavor, you can also prepare a dressing in a small container: mix mayonnaise with a squeeze of lemon and a drop of olive oil.
I recommend you make this dish for dinner and then pack it the next day for lunch. My kids love the salmon cold, which is great as it removes any worry whether or not it will be warm when they eat it!
[Cover image via Pexels]
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