Poached Salmon
This Poached Salmon delivers 2g protein and 39 calories per serving — an extremely lean, low-calorie option for cutting phases. Four servings prepare on the stovetop in quick time, useful as a filler protein when you're exceeding fat or calorie limits elsewhere. Build your plate around higher-protein sources and use this strategically for texture and micronutrients.
Ingredients
- •Vinegar, White(30g)
- •Honey(15g)
- •2 teaspoons kosher salt
- •Salmon
- •water
- •Dill, Fresh(240g)
- •6 whole peppercorns
- •1 bay leaf
- •Cracked black pepper and lemon wedges (for serving)
Instructions
- 1Fill a saute pan wide enough to hold the salmon in a single layer without overlapping the fillets and tall enough to cover the salmon with water about 1/4 of the way to the top. Add the vinegar, honey, and salt. Whisk to combine.
- 2Carefully lower the salmon fillets into the pan in a single layer. Add more water so that they are just barely covered.
- 3Scatter the dill, peppercorns, and bay leaf over the top.
- 4Bring the water to a gentle boil over medium-high heat. Simmer the salmon, adjusting the heat as needed so that you maintain a steady simmer but not a rapid boil. Let cook 2 minutes.
- 5Check the temperature of the salmon using an instant read thermometer. It should be around 135 to 140 degrees F, no more (fish is considered cooked at 145 degrees F, but the temperature will continue to rise as it rests). If needed, cook it 1 to 2 minutes more. DO NOT overcook or your salmon will be dry.
- 6With a wide spatula, gently lift the poached salmon out of the water and place it on a plate (discard the poaching liquid). Cover and let rest 4 minutes. Enjoy hot, sprinkled with additional chopped dill, cracked black pepper, and a squeeze of lemon as desired.
Nutrition — Per Serving
39
calories
2g
protein
1g
fat
- Carbohydrates
- 7g
- Saturated fat
- 0.0g
- Sodium
- 37 mg
- Dietary fiber
- 1.3g
4 servings per batch · ~71g each
Macro data sourced from USDA FoodData Central
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How much protein does Poached Salmon have per serving?
Each serving contains 2g of protein, 39 calories, 1g fat, and 7g carbs. This recipe appears to be a side component or cooking technique rather than a standalone meal.
How long does Poached Salmon take to make?
Classified as quick prep with 4 servings on the stovetop, this is a fast preparation method that takes minimal active time. You can batch-prepare four servings in a single cooking session.
Is Poached Salmon good for fat loss?
At 39 calories per serving, Poached Salmon is an extremely low-calorie option useful as a vegetable-like side during fat loss phases. However, the 2g protein per serving means it needs to be paired with a higher-protein main dish to meaningfully contribute to daily targets.
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