Eating for Your Health: Salmon

Poached Salmon with Dill Sauce

 

Salmon is high in protein and omega-3 fatty acids.  It has been shown to improve the health of your heart, eyes, skin, hair, and brain, and prevent cancer and reduce inflammation.  Now that is a list that everyone needs.  Salmon is easy to cook.  In addition to more complicated recipes, it can always be grilled, baked or poached.  In fact, it is one of my families standby quick and easy meals to just brush it with olive oil, sprinkle it with salt and pepper and bake it at 350 degrees until it flakes with a fork.  It is both super easy and delicious.  But, if you are wanting something a little more interesting, try this poached salmon with dill sauce.  It is one of my all time favorite recipes.

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Poached Salmon with Dill Sauce

  • Author: Michelle @ From Calculus to Cupcakes
  • Prep Time: 5
  • Cook Time: 10
  • Total Time: 15

Ingredients

Scale
  • 1 lb salmon filets
  • 1 32 oz. carton chicken broth
  • 1 cup fat free Greek yogurt
  • 2 Tbsps. coarse ground prepared mustard
  • 2 Tbsps. fresh dill, chopped
  • salt and pepper to taste

Instructions

  1. Stir together yogurt, mustard, dill, salt, and pepper.
  2. Cover and refrigerate until serving.
  3. Add chicken broth to a large deep skillet. Bring to a boil.
  4. Add salmon to broth. If broth does not cover salmon add water to cover.
  5. Boil just until salmon is cooked through being careful not to overcook (about 10 minutes).
  6. Serve with dill sauce.

Nutrition

  • Serving Size: 2
  • Calories: 538
  • Sugar: 24
  • Sodium: 1557
  • Fat: 16
  • Saturated Fat: 2
  • Unsaturated Fat: 7
  • Trans Fat: 0
  • Carbohydrates: 26
  • Protein: 70
  • Cholesterol: 145

Source:  Health Diaries

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