Simple and Healthy Poached Salmon
Delight in the simplicity of "Simple and Healthy Poached Salmon," a light and flavorful dish that's perfect for busy weeknights or elegant dinner parties. This recipe highlights tender, flaky salmon fillets gently poached in a fragrant broth infused with lemon, garlic, fresh dill, and aromatic spices, ensuring maximum flavor without added fats. With just 10 minutes of prep and 15 minutes of cooking time, it's a quick and nutritious option packed with omega-3s and fresh ingredients. Serve this versatile dish with steamed veggies, rice, or a crisp salad for a vibrant, wholesome meal that's both satisfying and simple to prepare. Perfect for those seeking an easy, healthy salmon recipe, this method guarantees moist, delicate results every time.
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Recipe Information
Ingredients
- 4 pieces (about 6 ounces each) salmon fillets, skinless
- 4 cups water
- 1 sliced lemon
- 2 smashed garlic cloves
- 4 sprigs fresh dill
- 1 bay leaf
- 1 teaspoon black peppercorns
- 1 teaspoon salt
- 4 cups optional vegetable broth (instead of water for more flavor)
Instructions
In a large, shallow skillet or saucepan, add water (or optional vegetable broth), lemon slices, smashed garlic cloves, fresh dill, bay leaf, black peppercorns, and salt.
Place the skillet over medium heat and bring the liquid to a gentle simmer. Avoid boiling as it can make the salmon tough.
Rinse the salmon fillets under cold water and pat them dry with a paper towel.
Carefully place the salmon fillets into the simmering liquid, ensuring they are fully submerged.
Adjust the heat to maintain a very gentle simmer. Cover the skillet with a lid and let the salmon cook for about 10 minutes, or until it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Using a slotted spatula, carefully remove the salmon from the liquid and transfer it to a serving plate.
Serve the poached salmon immediately with a drizzle of fresh lemon juice and garnish with additional dill if desired. Pair with steamed vegetables, rice, or a fresh salad for a complete meal.
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.7 g | 18% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 104 mg | 35% | |
| Sodium | 1131 mg | 49% | |
| Total Carbohydrate | 6.2 g | 2% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 2.1 g | ||
| Protein | 43.8 g | 88% | |
| Vitamin D | 15.7 mcg | 79% | |
| Calcium | 73 mg | 6% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 1025 mg | 22% | |
*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.
