Green Tea Poached Salmon with Buckwheat and Lemon Basil Oil | Fit Pregnancy

Green Tea Poached Salmon with Buckwheat and Lemon Basil Oil

Green Tea Poached Salmon with Buckwheat and Lemon Basil Oil

Related to rhubarb, buckwheat has a grassy flavor and tender texture. It has laudable amounts of fiber to help quell pregnancy cravings. Plus, it's got magnesium, a multipurpose mineral that supports your baby’s bone development, may reduce your risk for gestational diabetes and  bolsters immune health for both of you. Used in the recipe below, kasha buckwheat is simply buckwheat kernels that have been roasted.

This Recipe:
Skill Level
Start to Finish
35 min
15 min
20 min

2 tablespoons loose-leaf green tea or 3 green tea bags
4 slices fresh ginger
1 tablespoon whole black peppercorns
1 cup kasha buckwheat
½  cup fresh basil
Juice of ½ lemon
1 garlic clove
⅓  cup extra virgin olive oil
¼  teaspoon salt
1 pound wild salmon fillet, sliced into quarters
1 fennel (anise) bulb, thinly sliced
2 green onions, white and green parts, thinly sliced
Lemon wedges


1.  In a large saucepan, bring 5 cups of water to a boil. Place green tea, ginger and peppercorns in pan, turn off heat and let steep for 10 minutes.

2.  Meanwhile, bring 6 cups water to a boil in a medium saucepan. Add buckwheat, reduce heat and simmer for 5 minutes, or until tender. Drain well and set aside. Mix basil, lemon juice, garlic, olive oil and salt in a blender or food processor until well combined.

3.  With a slotted spoon, remove as many solids from tea pan as possible. Place salmon in tea broth and bring to a very slight simmer. Cook for 8 minutes, or until salmon is opaque and flaky. Adjust heat as needed during cooking to maintain only a very mild simmer.

4.  Break up cooked salmon with a fork and toss with buckwheat, fennel and green onion in a large bowl. Divide among plates, drizzle with basil dressing and serve with lemon wedges.

Per serving:  531 calories, 36 g protein, 38.5 g carbohydrate, 27 g fat (4.5 g saturated fat), 105 mg calcium, 2.6 mg iron, 53 mcg folate, 6.5 g fiber

531 calories36 g5 g27 g5 g105 g6 g53 g5 g

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