Poached Salmon with Dill Sauce
Tender, flaky salmon fillets gently poached in an aromatic broth of white wine, lemon, and herbs. Served with a creamy, tangy dill sauce, this elegant dish is surprisingly easy to make and perfect for a light, healthy dinner.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the Creamy Dill Sauce
- b.In a small bowl, combine the Greek yogurt, chopped fresh dill, lemon juice, Dijon mustard, 1/2 tsp of salt, and 1/4 tsp of black pepper.
- c.Whisk until the sauce is smooth and well combined.
- d.Cover and place in the refrigerator to chill while you prepare the salmon. This allows the flavors to meld.
- 2
Step 2
- a.Create the Aromatic Poaching Broth
- b.In a large, deep skillet or wide pot with a lid, arrange the lemon slices, dill sprigs, parsley sprigs, black peppercorns, and bay leaf.
- c.Pour in the water and dry white wine, then add 1 tsp of salt.
- d.Bring the liquid to a gentle simmer over medium heat. Avoid a rolling boil to ensure the salmon cooks gently.
- 3
Step 3
- a.Poach the Salmon Fillets
- b.Carefully lower the salmon fillets into the simmering broth, ensuring they are in a single layer and mostly submerged.
- c.Reduce the heat to low, cover the skillet with the lid, and let the salmon poach for 8-12 minutes.
- d.The cooking time will vary based on the thickness of the fillets. The salmon is done when it is opaque and flakes easily with a fork. For perfect results, check for an internal temperature of 145°F (63°C) at the thickest part.
- 4
Step 4
- a.Serve and Garnish
- b.Using a wide, slotted spatula, carefully lift the salmon fillets out of the poaching liquid, allowing any excess broth to drip off.
- c.Transfer the warm salmon to serving plates.
- d.Top each fillet with a generous dollop of the chilled dill sauce. Garnish with extra fresh dill sprigs if desired. Serve immediately with steamed asparagus or new potatoes.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not let the poaching liquid boil vigorously. A gentle simmer is key to tender, moist salmon.
- 2For the best flavor, use high-quality, fresh salmon. Ask your fishmonger for center-cut fillets as they are more uniform in thickness.
- 3The dill sauce can be made up to 2 days in advance and stored in an airtight container in the refrigerator.
- 4Use a non-reactive pan like stainless steel or enamel-coated cast iron to prevent the wine and lemon from reacting with the metal.
- 5Leftover poached salmon is delicious cold and can be flaked into salads or used to make salmon sandwiches.
Adapt it for your goals.
Herb Swap
Replace dill with other soft herbs like tarragon, chives, or basil in the sauce for a different flavor profile.
Non AlcoholicNon-Alcoholic
Substitute the white wine with an equal amount of vegetable broth, fish stock, or simply more water with an extra squeeze of lemon juice.
Creamier SauceCreamier Sauce
For a richer sauce, substitute the Greek yogurt with full-fat sour cream or crème fraîche.
Aromatic BrothAromatic Broth
Add other aromatics to the poaching liquid, such as a few slices of fennel, a stalk of celery, or a star anise for a hint of licorice flavor.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is a prime source of EPA and DHA, long-chain omega-3 fatty acids that support heart health, reduce inflammation, and are crucial for brain function and development.
Excellent Source of Lean Protein
This dish provides high-quality protein essential for building and repairing tissues, supporting muscle mass, and maintaining a healthy metabolism.
Supports Heart Health
The combination of omega-3s from salmon and the low-fat poaching method helps lower blood pressure, reduce triglycerides, and improve overall cardiovascular health.
Gut-Friendly Probiotics
The Greek yogurt in the dill sauce contains live and active cultures (probiotics) that promote a healthy gut microbiome, aiding digestion and boosting the immune system.
Frequently asked questions
One serving of this dish contains approximately 370-400 calories, depending on the fat content of the Greek yogurt used. It's a well-balanced meal, rich in protein and healthy fats.