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WakeMed Blogs

Get Hooked on Fish!

February 18, 2017

Fish are loaded with important nutrients, such as protein, vitamin D as well as omega-3 fatty acids. Aim to eat fish at least twice a week. Enjoy these two simple, healthy fish recipes any time for better heart health!

Poached Cod with Potatoes & Leeks


4 Servings

  • 1½ pounds small Yukon Gold potatoes
  • Kosher salt
  • 2 tablespoons olive oil, plus more for drizzling
  • 2 medium leeks, white and pale-greens parts only, halved lengthwise, with some root attached
  • 4 sprigs thyme
  • 2 garlic cloves, smashed
  • 3 cups whole milk
  • 4 6-ounce skinless cod fillets
  • Freshly ground black pepper


  • Place potatoes in a medium pot and add cold water to cover by 1″; season with salt and bring to a boil.
  • Reduce heat and simmer until fork-tender, 15–20 minutes.
  • Drain, reserving ¼ cup cooking liquid.
  • Return potatoes to pot; add 2 Tbsp. cooking liquid and 2 Tbsp. oil and lightly mash. Season with salt.
  • Keep potatoes warm over low heat until ready to serve.
  • Combine leeks, thyme, garlic, and milk in a medium wide saucepan.
  • Season generously with salt and bring to a simmer over medium heat.
  • Cook until leeks are just beginning to soften, 6–8 minutes.
  • Gently slide cod into infused milk and poach until flesh is cooked through and beginning to flake, 7–9 minutes (adjust heat as needed to maintain a low simmer; thicker pieces of fish will take longer to cook).
  • Divide warm potatoes, leeks, and cod among shallow bowls. Spoon some poaching liquid over each.
  • Drizzle with oil; season with pepper.

[via Bon Appétit]

Sandwich with salmon

Salmon Salad Sandwich


4 Servings

  • 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
  • ¼ cup minced red onion
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon freshly ground pepper
  • 4 tablespoons reduced-fat cream cheese
  • 8 slices pumpernickel bread, toasted
  • 8 slices tomato
  • 2 large leaves romaine lettuce, cut in half


  • Combine salmon, onion, lemon juice, oil and pepper in a medium bowl.
  • Spread 1 tablespoon cream cheese on each of 4 slices of bread.
  • Spread ½ cup salmon salad over the cream cheese.
  • Top with 2 tomato slices, a piece of lettuce and another slice of bread.

[via Eating Well]

Learn more about the cardiovascular programs and services offered at WakeMed.