Free Cooking Well: Multiple Sclerosis by Marie-Annick Courtier Page A

minutes or until the salmon flesh start to flake.
    nutritional facts
    Per Serving: 295 Cal (57% from Fat, 39% from Protein, 4% from Carb); 29 g Protein; 19 g Tot Fat; 4 g Sat Fat; 8 g Mono Fat; 3 g Carb; 1 g Fiber; 0 g Sugar; 34 mg Calcium; 1 mg Iron; 85 mg Sodium; 84 mg Cholesterol

Salmon with Orange Sauce
    serves 4
ingredients
    Four 5-ounce salmon fillets
    1 teaspoon canola oil
    1 shallot, thinly sliced
    2 oranges
    1 teaspoon coriander seeds, crushed
    1 ½ cup fresh orange juice
    1 tablespoon orange blossom honey
    1 teaspoon dry parsley
    Cornstarch with a little water
    Salt and pepper to taste
    For the vegetables:
    2 pounds asparagus, trimmed (about 32 asparagus, trimmed)
    ½ orange, juiced
    Salt and pepper to taste
cooking instructions
    Preheat the oven to 400 degrees F. For the fish: Julienne the orange zests and blanch them in boiling water for 2 minutes. Remove and set aside for later use. Remove the white outer part from the oranges. Slice the oranges (into approximately ⅜-inch slices).
    Grease the bottom of a baking pan. Add the salmon and season to taste. Cover the fillets with a pinch of crushed coriander seeds, half of the zests, shallots, and the oranges slices. Warm up ¼ cup orange juice with the remaining coriander seeds. Pour in the fish pan, cover with aluminum foil, and bake for 20 minutes, or until the flesh start to flake. Transfer the fish and accompaniment to a serving platter. Cover with aluminum foil to keep warm. Place the cooking liquid in a saucepan. Add the remaining zests, orange juice, and honey. Bring to a boil and reduce to ¾ cup. Thicken with a little cornstarch mixed with water. Strain and return to the pan. Add parsley and season to taste. Pour the sauce over the fish.
For the
vegetables:
Preheat a steamer. Add the asparagus and cook for 2 to 3 minutes or until desired doneness. Transfer the asparagus to a serving plate, sprinkle with a little orange juice, and season to taste. Serve the salmon with the asparagus.
    nutritional facts
    Per Serving: 461 Cal (36% from Fat, 31% from Protein, 34% from Carb); 36 g Protein; 19 g Tot Fat; 4 g Sat Fat; 7 g Mono Fat; 39 g Carb; 8 g Fiber; 24 g Sugar; 137 mg Calcium; 3 mg Iron; 125 mg Sodium; 88 mg Cholesterol

Steamed Salmon with Fennel
    serves 4
ingredients
    1 large salmon fillet (20 ounces)
    1 medium onion, sliced (about 6 ounces)
    1 large carrot, sliced (about 4 ounces)
    1 teaspoon herbs de Provence
    ¼ cup vegetables stock (low-fat and low-sodium)
    1 teaspoon fennel seeds
    Salt and pepper to taste
    For the vegetables:
    1 tablespoon olive oil
    2 large fennel bulbs, trimmed and sliced (about 1 ½ pound)
    1 medium onion, sliced (about 6 ounces)
    1 tablespoon garlic cloves, minced
    ¼ cup vegetable stock (low-fat and low-sodium)
    Pinch cayenne pepper
    Salt and pepper to taste
cooking instructions
    Preheat the oven to 400 degrees F.
    For the fish:
Prepare a large aluminum foil. Place the salmon in the middle. Sprinkle over a little salt, some pepper, and the herbs de Provence. Top with the onion, carrot, and a few fennel slices (see vegetables). Fold the aluminum foil a bit; add the stock, and fennel seeds. Close and place on a baking dish. Bake for 25 to 30 minutes, or until the salmon flesh starts to flake.
    For the vegetables:
Heat the oil in a nonstick pan over high heat. Add the onion and sauté until translucent. Add the fennel slices, garlic, and sauté for 2 minutes. Pour in the vegetable stock, cover, and cook for 15 to 20 minutes over low heat. Add the cayenne pepper and season to taste.
    Place the salmon in a serving platter with its vegetables and juices, and serve immediately with the fennel.
    nutritional facts
    Per Serving: 408 Cal (43% from Fat, 31% from Protein, 25% from Carb); 32 g Protein; 19 g Tot Fat; 4 g Sat Fat; 8 g Mono Fat; 26 g Carb; 8 g Fiber; 5 g Sugar; 144 mg Calcium; 2 mg Iron; 204 mg Sodium; 84 mg Cholesterol

Salmon with Basil Aioli
    serves 4
ingredients
    For the aioli:
    6 to 8 large garlic cloves
    1 teaspoon salt
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