Pineapple Poached Salmon & Stir-Fried Veggies

With the need to start eating heart healthy, it has inspired me to come up with some innovative healthy ways to cook. Here's a cool recipe I built from the ground up that is low in sodium and sugars and covers all the basics for a healthy meal. Good vegetables, Black Beans and Fish protein. Enjoy!

You will need:



  • Cast Iron Dutch Oven
  • 1 can cubed pineapple
  • 1/2 medium white onion (diced)
  • three cloves of garlic (minced)
  • 1 jalapeno (diced)
  • 1red chili pepper (diced)
  • 1 tsp sun dried tomatoes (diced)
  • 2 table spoons olive olive
  • 1 - 2 pounds of salmon cut into a " deck of cards " size ... should fit in palm of your hand.

Veggie Stir Fry:


  • Medium size skillet/Wok
  • Broccoli
  • Snap Peas
  • Carrots
  • Zucchini
  • Red Bell Pepper
  • 1 Cup Chick Peas
  • Mushrooms
  • Baby Corn (treat)
  • 2 Table Spoons Olive Oil
  • 2 Table Spoons Light Soya Sauce or light Teriyaki sauce
  • 1/3 cup of water
  • 1 can of black beans ( rinse before use )




Dutch Over on medium high heat add and heat up olive oil. Add garlic, onions, jalapeno, red chilli pepper, and sun dried tomato. Cook till onion slightly carmelized. Add can of pineapple including juice and one cup of water  bring to a light boil. Add Teriyaki sauce or Soya sauce to taste.

(Lighter the better) around Two table spoons.



Warm a skillet/wok medium high heat.  Add olive oil and add veggies according to density. Carrots first etc ... add Teriyaki sauce or Soya sauce and water as need ... put your salmon on your poach in the dutch oven and close lid. Total cooking time around 10 minutes for both. Or until veggies are desired tenderness and salmon is just cooked through. Add black beans at the last minute to just warm them up and not cook.

Serving options:


Veggies on the side with salmon drizzled in sauce.

Or... Salmon on Veggies with a side salad.


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