PF
Mouthwatering croissant sandwich with fresh salmon, poached egg, and greens, perfect for brunch or lunch.
Stovetop~25 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 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.
  2. 2Carefully lower the salmon fillets into the pan in a single layer, then add water until the fillets are just barely covered.
  3. 3Scatter the fresh dill over the top of the salmon.
  4. 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.
  5. 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.
  6. 6Using a wide spatula, gently lift each salmon fillet out of the poaching liquid and transfer to a plate. Discard the poaching liquid.
  7. 7Cover the plated salmon and let rest for 4 minutes to allow carryover cooking and allow juices to redistribute.
  8. 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

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Common 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.

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