High Protein Poached Salmon
Elevate your healthy eating game with this High Protein Poached Salmon recipe, a perfect balance of nutrition and gourmet flavor. Tender salmon fillets are gently cooked in a fragrant poaching liquid infused with fresh dill, tangy lemon slices, aromatic garlic, and warm bay leaves, creating a light yet deeply satisfying main dish. Ready in just 25 minutes, this versatile recipe ensures moist, flaky fish packed with protein and omega-3s, ideal for muscle recovery and a heart-healthy diet. Serve it hot with a drizzle of lemon juice and garnished with extra dill for a restaurant-quality finish that’s perfect for weeknight dinners or elegant entertaining.
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Recipe Information
Ingredients
- 4 pieces Salmon fillets
- 4 cups Water
- 1 whole Lemon
- 2 pieces Bay leaves
- 1 bunch Fresh dill
- 2 cloves Garlic
- 1 teaspoon Black peppercorns
- 1 teaspoon Salt
Instructions
Slice the lemon into thin rounds and set aside. Peel and lightly crush the garlic cloves.
In a large, shallow pan, combine the water, lemon slices, bay leaves, dill, garlic cloves, black peppercorns, and salt. Bring the mixture to a simmer over medium heat.
Once the poaching liquid is simmering, reduce the heat to low. Place the salmon fillets, skin-side down, into the liquid. Ensure the liquid covers the salmon completely; add more water if necessary.
Poach the salmon gently for about 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Carefully remove the salmon fillets from the poaching liquid using a slotted spatula. Let the excess water drain off.
Serve the poached salmon immediately, garnished with additional fresh dill and a drizzle of lemon juice if desired.
Nutrition Facts
Calories |
977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.9 g | 73% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2822 mg | 123% | |
| Total Carbohydrate | 12.9 g | 5% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 1.5 g | ||
| Protein | 107.1 g | 214% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 206 mg | 16% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 516 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
