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Poached Salmon and Dill Sauce Recipe

Poached Salmon and Dill Sauce Recipe

"This salmon recipe is so easy, and people often tell me it's the best-tasting salmon they've ever had," says field editor Kathleen Jones of Newberg, Oregon. "The fish is moist and tender, and the dill sauce is a delightful complement."
TOTAL TIME: Prep/Total Time: 15 min. YIELD:4 servings


  • 1/4 cup fat-free mayonnaise
  • 1/4 cup reduced-fat plain yogurt
  • 2 to 3 tablespoons minced fresh dill
  • 1 green onion, chopped
  • 1-1/2 teaspoons minced fresh basil
  • 4 whole peppercorns
  • 1 bay leaf
  • 1 salmon fillet (1 pound), cut into 4 pieces


  • 1. For dill sauce, combine the mayonnaise, yogurt, dill, onion, and basil in a blender; cover and process until smooth. Cover and refrigerate until serving.
  • 2. Place 2 in. of water, peppercorns and bay leaf in a large skillet. Bring to a boil. Reduce heat; add salmon. Cook, uncovered, for 4-8 minutes or until fish flakes easily with a fork. Remove with a slotted spoon. Discard bay leaf. Serve fish with dill sauce. Yield: 4 servings.

Nutritional Facts

1 portion of salmon with 2 tablespoons dill sauce equals 230 calories, 13 g fat (3 g saturated fat), 69 mg cholesterol, 198 mg sodium, 3 g carbohydrate, trace fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 2 fat.

Wine Pairings

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.