Green-Tea Poached Salmon with Sautéed Mushrooms

This delicious recipe incorporates functional foods such as mushrooms, green tea, salmon and olive oil and can be enjoyed any day of the week.  

Eating mushrooms regularly has been associated with a decreased risk of getting breast cancer. Mushrooms are a great source of polysaccharides with anticancer and immuno-modulating properties. These compounds can also help lower estrogen levels in breast cancer cells and inhibit the production of estrogens. This recipe can help you reach the recommended goal of consuming one large container (500g) of mushrooms a week.  

Green tea contains important polyphenols such as EGCG that have been shown to interfere with cancer cell growth and development. Drinking 3-5 cups of green tea daily may actually help reduce recurrence risk in those with early-stage breast cancer. 

Lastly, salmon is rich in both omega-3 fatty oils and protein. Eating a diet rich in these healthy fats can help to control inflammation and may help prevent certain cancers.


  • 3 organic green tea bags
  • 4 thin slices of fresh ginger
  • 1 tablespoon (15ml) of black peppercorns
  • 2 wild salmon fillets (about 750 grams total)
  • 1 tablespoon (15ml) extra-virgin olive oil
  • 4 cups (about 250 grams) mushrooms, any type, sliced
  • 1/4 cup (60ml) dry red wine
  • salt and pepper to taste
  • 2 teaspoons (10ml) green onion


  1. In a large saucepan, bring 6 cups (1.5 L) of water to a boil. Place green tea bags, ginger slices and peppercorns in pan, turn off heat and let steep for 10 minutes. Then, with a slotted spoon, remove tea bags, ginger and peppercorns from tea broth.  
  2. Place salmon in tea broth and bring to a slow simmer. Cook for eight minutes, or until salmon is opaque and flaky (maintain only a very mild simmer during poaching).  
  3. Meanwhile, heat olive oil in a skillet over medium heat; add sliced mushrooms, sautéing for five minutes, stirring regularly. Stir in red wine and cook for another five minutes or until most of the wine has evaporated. Season with salt and pepper if desired.  
  4. Divide salmon among four serving plates and top with sautéed mushrooms. Garnish with green onion. 

Serves four. Per serving: 472 calories, 43 g protein, 30 g fat (8 g saturated fat), 5 g carbohydrates, 1 g fibre, 116 mg cholesterol, 142 mg sodium.

Adapted from: