Poached Salmon, Garden Bean and New Potatoes Salad

5 Apr

I am always looking for websites with good recipes to try. This weekend I was looking for some healthy recipes to try before going grocery shopping and came across 220triathlon.com. So far I’ve only tried one of their recipes, which was really good, but I already have a couple more to try out. I’ll keep you updated on the recipes as I try them. The first one we tried was a poached salmon, garden beans and new potatoes with basil dressing salad. This is a great summer recipe, with lots of veggies and a little bit of fish, it is both refreshing and healthy! I am not a big fan of fish or seafood but my mom always told me to eat my fish. I never wanted to but she would always tell me that fish was good for me, turns out that she’s right. Salmon is an excellent source of protein, which is essential to help repair muscle after a long workout. It’s also a good source of omega-3 fatty acid which is one of the most important fats needed for brain function. So not only will eating salmon help make you stronger but it will help make you smarter. Give this recipe a try and let me know what you think!


  • 200g fresh salmon fillet
  • 350g new potatoes, halved (Charlottes would be ideal)
  • 90g sliced runner or green beans
  • 8 vine cherry tomatoes, halved
  • romaine lettuce leaves or any salad mix that you like
  • A little white wine vinegar for poaching
  • A small handful of pea shoots, optional
  • 6 green or black olives, optional


  • 2 garlic cloves
  • 50g water
  • 30g olive oil
  • 2 anchovy fillets
  • 3 large basil leaves
  • Pepper to taste

Sarah changed the recipe for the dressing since we didn’t have any basil leaves or anchovy. Instead she used balsamic vinegar, which was amazing!


  1. Make the dressing. Add all ingredients except the basil to a blender, and blitz until smooth. Add the basil and blitz until it’s chopped.
  2. Boil the potatoes, set to one side and keep warm.
  3. Bring a pan of water to a simmer, add six drops of vinegar to it and submerge the salmon. Simmer for four to five minutes, not allowing it to boil.
  4. Blanch the beans (to retain colour, texture and vitamins, simply immerse briefly in boiling water) and wash and cut the lettuce.
  5. Plate up the potatoes, arranging the lettuce, beans, tomatoes and olives on top.
  6. Spoon over a generous amount of the dressing, and flake the salmon on top. Add some pea shoots and finish with a little more of the dressing.

In other news chocolate milk lovers now have another reason to love their favourite beverage. An article in the Ottawa Citizen today discusses how chocolate milk can be better then Gatorade, as a post workout recovery drink. What makes chocolate milk good is that its original recipe matches the recommended ratio for the perfect post-exercise recovery drink, three parts carbohydrate to one part protein. You can read the full article by clicking HERE.

One Response to “Poached Salmon, Garden Bean and New Potatoes Salad”


  1. Chicken Apple Crunch Salad & Olympic Note « Adventures of an Ottawa Foodie - April 18, 2012

    […] fourth recipe for salad that I am posting (The Best Salad Ever!!!, Thai Beef Salad with Mint and Poached Salmon, Garden Bean and New Potatoes Salad) and I am sure there will be lots more to come. One of the things that I’ve figured out about […]

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