Flay's Succulent Poached Salmon

In his latest cookbook, "Grilling For Life," The Early Show resident chef Bobby Flay says you don't have to sacrifice taste when eating healthy.

In Thursday's "Culinary Inspirations," he shows how to easily prepare a delicious Olive Oil Poached Salmon and more.

Wild salmon has high levels of Omega-3, which some studies say helps with heart disease and arthritis. In addition to vitamin A and carotenoids, salmon contains B vitamins, particularly niacin, and vitamin D, which helps the body absorb calcium. An average portion of salmon provides over half the daily allowance of protein.

Flay is poaching the salmon. The poaching technique is done by cooking food gently in liquid, just below the boiling point when the liquid's surface is beginning to show some quivering movement. It gives food a delicate flavor.

You can poach other types of food besides salmon. A different liquid will be used depending on the type of food you are poaching. Meat, poultry and fish are often poached in broths, while fruits are often poached in sugar syrups. Seasonings and sometimes wine are included in the poaching liquid.

The following are his recipes:

Olive Oil Poached Salmon with Fennel-Orange Relish & Fingerling Potato Salad
Serves: 4

Olive Oil Poached Salmon

Ingredients:
4 salmon fillets, skin removed
Salt and pepper
2 cups pure olive oil

Method:

1. Season salmon on both sides with salt and pepper. Place in a large high-sided sauté pan and cover with olive oil.
2. Turn the flame to medium and let the salmon gently poach in the oil until just cooked through, 15-20 minutes.
3. Remove the salmon from the oil and drain on paper towels. Serve in a large shallow bowl and top with the fennel-orange relish with potato salad on the side.

Ingredients:
Pinch of saffron
1 head fennel, outer layer removed, halved and thinly sliced
3 tablespoons olive oil, plus 2 tablespoons
Salt and pepper
1 small red onion, halved and thinly sliced
2 oranges, segmented
2 tablespoons pomegranate molasses
1 tablespoon honey
Juice of 1 lemon
3 tablespoons chopped parsley
3 tablespoons fennel frond

Method:

1. Preheat oven to 375 degrees F. Place saffron in a small bowl and cover with a few tablespoons of hot water, let sit 5 minutes to bloom.
2. Combine the fennel, 3 tablespoons of the oil and the saffron, along with the soaking liquid in a large bowl and season with salt and pepper. Transfer to a roasting pan and roast until just soft, stirring occasionally, about 20-25 minutes. Remove from the oven and let cook slightly then transfer to a large bowl.
3. Stir in the red onion, oranges, pomegranate molasses, honey, lemon, parsley and fennel frond and season with salt and pepper.

Ingredients:
2 lbs fingerling potatoes, scrubbed and boiled until just cooked through
3 tablespoons olive oil
2 tablespoons Dijon mustard
2 tablespoons capers, drained
1/4 cup chopped fresh dill
Salt and freshly ground pepper

Method:

1. Cut each potato into quarters, lengthwise. Heat the oil in a large sauté pan over medium heat. Add the potatoes and stir to coat with the oil.
2. Let the potatoes cook until just warmed through. Add the mustard and cook for 30 seconds.
3. Remove from the heat and add the capers and dill and season with salt and pepper. Serve warm or at room temperature.