European · Lunch · Dinner
Poached Salmon with Dill
Tender salmon fillets gently poached in a fragrant lemon, onion and dill broth, served with a cool, tangy yogurt-dill sauce. A light, elegant dish that stays moist and flaky.
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
- Serves
- 4
Calories come from: Carbs 6% · Fat 53% · Protein 41%
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Ingredients
For 4 servings- 4 fillets (about 140 g each)salmon fillets, skin on
- 4 cups (1 litre)1,000 gwater
- 1/2 cup118 gdry white wine (for the poaching liquid, discarded) (optional)
- 1 medium100 glemon
- 1 small70 gonion (for the poaching liquid, discarded)
- 2 leavesbay leaves
- 1 tspblack peppercorns
- 1/2 tspsalt, for the poaching liquid (mostly discarded)
- 1 small pinchsalt, for the sauce
- 1 small bunch20 gfresh dill
- 2/3 cup150 gplain nonfat Greek yogurt
- 1 small clovegarlic
Steps
- 1
Cut the lemon in half. Thinly slice one half and squeeze the juice from the other half into a small bowl.
- 2
Peel the onion and slice it thinly.
- 3
Pick the feathery dill fronds from the stems. Finely chop the fronds and keep the stems separate.
- 4
Peel and finely grate the garlic.
- 5
Make the sauce: stir the yogurt, lemon juice, grated garlic, two-thirds of the chopped dill and the pinch of salt together. Chill until serving.
- 6
Put the water, wine if using, lemon slices, onion, bay leaves, peppercorns, dill stems and 1/2 tsp salt into a wide, deep frying pan or shallow pan.
- 7
Bring to a boil, then lower the heat and simmer for 10 minutes to flavour the liquid.
- 8
Reduce the heat so the liquid barely trembles, with no bubbles breaking the surface.
- 9
Lower the salmon fillets into the liquid, skin side down, so they are just covered; if needed, top up with a little of the poaching water kept back from the 1 litre.
- 10
Poach gently for 8 to 10 minutes, until the salmon flakes easily and reaches 63 °C / 145 °F in the thickest part.
- 11
Lift the fillets out with a slotted spatula and let them drain briefly. Discard the poaching liquid and aromatics.
- 12
Serve the salmon topped with the remaining chopped dill and the yogurt-dill sauce on the side.
Swaps, storage and make-ahead
Swaps
- For a dairy-free sauce, use an unsweetened plain soy or coconut yogurt in place of the Greek yogurt.
- Skip the white wine and replace it with extra water plus an extra squeeze of lemon juice.
- Use trout or arctic char fillets instead of salmon, checking for doneness a minute or two earlier as they are often thinner.
- If fresh dill is hard to find, use 1 to 2 teaspoons of dried dill in the sauce and a few parsley stems in the poaching liquid.
Storage
Refrigerate the salmon and sauce separately in covered containers within 2 hours and eat within 3 to 4 days; the salmon is also good cold, or reheat it gently until steaming hot. Do not freeze the yogurt sauce, as it turns grainy and watery.
Make ahead
Make the yogurt-dill sauce up to 1 day ahead and keep it covered in the fridge. You can also poach the salmon a day ahead, chill it, and serve it cold with the sauce.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: FishMilkSulphites
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (477 g) | Per 100 g | |
|---|---|---|
| Calories | 325 kcal | 68 kcal |
| Protein | 32.9 g | 6.9 g |
| Carbohydrates | 4.7 g | 1 g |
| of which sugars | 1.9 g | 0.4 g |
| Fiber | 1 g | 0.2 g |
| Fat | 19.1 g | 4 g |
| of which saturated | 4.3 g | 0.9 g |
| Sodium | 197 mg | 41 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
