salmon-wagjag-groceryCooking something light and delicious doesn’t have to be a difficult task. Poached salmon is one of the healthiest ways to prepare this fish and this recipe is also easy to follow. Let WagJag Grocery help and enjoy your salmon with a creamy dill sauce.

 

 

Poached Salmon with Creamy Dill Sauce
Yields 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
643 calories
28 g
180 g
20 g
76 g
3 g
1245 g
772 g
18 g
0 g
8 g
Nutrition Facts
Serving Size
1245g
Yields
4
Amount Per Serving
Calories 643
Calories from Fat 176
% Daily Value *
Total Fat 20g
30%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 180mg
60%
Sodium 772mg
32%
Total Carbohydrates 28g
9%
Dietary Fiber 4g
17%
Sugars 18g
Protein 76g
Vitamin A
68%
Vitamin C
63%
Calcium
22%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the court bouillon
  1. 3 quarts water
  2. 1 lemon
  3. 1 lime
  4. 1 orange
  5. 1 carrot
  6. ½ onion
  7. 2 stalks celery
  8. 1 cup white wine
  9. 3 bay leaves
  10. 10 whole peppercorns
  11. ¼ bunch fresh parsley
  12. 1 ½ -2 pounds sustainably sourced salmon, whole or cut into fillets
For the Creamy Dill Sauce
  1. 1 cup plain nonfat Greek yogurt
  2. 1 ½ tablespoons chopped fresh dill
  3. ½ teaspoon kosher salt
  4. ¼ teaspoon cracked black pepper
  5. 1 tablespoons lemon juice
To make the Court Bouillon
  1. 1. Place the water in a large stock pot. Cut the citrus in half and squeeze the juice into the water and then add the cut citrus to the water. Cut the carrot, onion and celery into chunks and place in the water. Add the white wine, bay leaves, peppercorns and parsley to the water and bring it all to a boil. Reduce heat and simmer gently for 15-20 minutes.
To poach the salmon
  1. 2. Before poaching fish or shellfish, strain the liquid into a large deep sauce pan, deep enough to cover the fish fillets by at least ¼ inch. Bring to a very gentle simmer.
  2. 3. Place the fish in the pan skin side down. Gently cook the fish in the liquid for 8-10 minutes or until the fish is cooked to desired doneness (see note below). Serve with Creamy Dill Sauce.
To make the Creamy Dill Sauce
  1. 4. Chop the dill and combine with the yogurt, salt, pepper and lemon juice.
  2. 5. To keep the recipe light, I used nonfat Greek yogurt. Its texture is as creamy as full fat sour cream, but has a tangy taste and far fewer calories. For a decadent option, replace the non-fat yogurt with full fat Greek yogurt, sour cream or even mascarpone cream.
Adapted from Former Chef
beta
calories
643
fat
20g
protein
76g
carbs
28g
more
Adapted from Former Chef
WagJag Blog -- http://blog.wagjag.com/blog/