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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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)
Directions
Step 1
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.
Step 2
Place the skillet over medium heat and bring the liquid to a gentle simmer. Avoid boiling as it can make the salmon tough.
Step 3
Rinse the salmon fillets under cold water and pat them dry with a paper towel.
Step 4
Carefully place the salmon fillets into the simmering liquid, ensuring they are fully submerged.
Step 5
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).
Step 6
Using a slotted spatula, carefully remove the salmon from the liquid and transfer it to a serving plate.
Step 7
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
| Serving size | (2623.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1303.0 |
| Total Fat 53.6g | 0% |
| Saturated Fat 11.0g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 415.3mg | 0% |
| Sodium 4932.8mg | 0% |
| Total Carbohydrate 13.8g | 0% |
| Dietary Fiber 1.8g | 0% |
| Total Sugars 4.9g | |
| Protein 175.1g | 0% |
| Vitamin D 2518.3IU | 0% |
| Calcium 215.8mg | 0% |
| Iron 5.0mg | 0% |
| Potassium 3937.7mg | 0% |
Source of Calories