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Poached Salmon with Dill Sauce

Poached salmon with dill sauce is such an easy and delicious way to cook salmon. It can be served hot or cold, for dinner, brunch or on a picnic.

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 Servings
Calories: 228 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 pound salmon cut into 4 fillets
  • ½ teaspoon kosher salt
  • ¾ cup water
  • ¾ cup dry white wine
  • 4 dill sprigs
  • 3 garlic cloves sliced
  • 4 lemon slices
The dill sauce:
  • ½ cup plain nonfat Greek yogurt
  • 1 ½ tablespoon minced fresh dill
  • 1 tablespoon fresh lemon juice
  • 1 ½ teaspoon Dijon mustard
  • 1 garlic cloves grated on a microplane
  • 1 teaspoon extra-virgin olive oil
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon ground pepper

Instructions

    Cup of Yum
  1. Season the salmon fillets with salt.
  2. In a large skillet with high sides, combine the water, white wine, dill springs and garlic slices.
  3. Set over medium heat and bring the mixture to a rapid simmer.
  4. Arrange the salmon fillets, skin side down, in the simmering liquid and top each fillet with a lemon slice.
  5. Cover the skillet with a lid.
  6. Cook until the salmon is just cooked through, 5 to 10 minutes. Cooking time will vary depending on the thickness of the fillets.
  7. Remove and discard the lemon slices. Serve with the sauce.
The dill sauce:
    Cup of Yum
  1. In a medium bowl, whisk together the yogurt, dill, lemon juice, Dijon mustard, grated garlic, olive oil, salt and pepper.

Notes

  • Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the LoseIt! calculator and Weight Watchers points are calculated using the Recipe Builder on their site. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.

Nutrition Information

Serving 1fillet + 2 tablespoons sauce Calories 228kcal (11%) Carbohydrates 2.2g (1%) Protein 28.5g (57%) Fat 10.9g (17%) Saturated Fat 1.9g (10%) Cholesterol 70.3mg (23%) Sodium 285.9mg (12%) Sugar 1.9g (4%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 228

% Daily Value*

Serving 1fillet + 2 tablespoons sauce
Calories 228kcal 11%
Carbohydrates 2.2g 1%
Protein 28.5g 57%
Fat 10.9g 17%
Saturated Fat 1.9g 10%
Cholesterol 70.3mg 23%
Sodium 285.9mg 12%
Sugar 1.9g 4%

* Percent Daily Values are based on a 2,000 calorie diet.