
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 sauté pan wide enough to hold the salmon fillets in a single layer without overlapping, and tall enough to cover them with liquid. Add the white vinegar, honey, and a pinch of salt to the pan, then whisk to combine.
- 2Carefully lower the salmon fillets into the pan in a single layer, then add water until the fillets are just barely covered.
- 3Scatter the fresh dill over the top of the salmon.
- 4Bring the liquid to a gentle boil over medium-high heat, then reduce heat to maintain a steady simmer (not a rapid boil). Cook for 2 minutes.
- 5Check the internal temperature of the salmon using an instant-read thermometer—it should read 135–140°F. The salmon will continue to cook as it rests. If the temperature is below 135°F, simmer for 1–2 minutes more until it reaches the target range; do not exceed 140°F or the salmon will dry out.
- 6Using a wide spatula, gently lift each salmon fillet out of the poaching liquid and transfer to a plate. Discard the poaching liquid.
- 7Cover the plated salmon and let rest for 4 minutes to allow carryover cooking and allow juices to redistribute.
- 8Divide the salmon evenly among 4 airtight containers while still warm. Cool to room temperature before sealing, then refrigerate for up to 4 days.
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
AI Swap Engine
Swap any ingredient and get recalculated macros instantly.
Set up your profile to unlockCommon questions
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.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings



