Poached Salmon with Tarragon Sauce Recipe
Poached Salmon with Tarragon Sauce Recipe photo by Taste of Home

Poached Salmon with Tarragon Sauce Recipe

Publisher Photo
Laura Lunardi prepares her perfectly poached salmon when she doesn't want to heat up the kitchen. Fixing the sauce first allows the herb seasonings to meld and enhance the mild-tasting steaks. Laura writes, "Use two slotted spatulas to remove the poached fish from the pan. Poached fish is delicate and tends to break apart easily."
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 4 servings

Ingredients

  • 1/3 cup plain yogurt
  • 1/4 cup fat-free mayonnaise
  • 2 tablespoons thinly sliced green onion
  • 2 tablespoons minced fresh parsley
  • 1 teaspoon minced fresh tarragon or1/2 teaspoon dried tarragon
  • 1/4 teaspoon salt
  • 1/4 teaspoon white pepper,divided
  • 1 cup reduced-sodium chicken broth
  • 1/2 cup water
  • 1/4 cup lemon juice
  • 1 bay leaf
  • 4 salmon steaks (5 ounces each)

Nutritional Facts

One serving (1 salmon steak with 2 tablespoons sauce) equals 261 calories, 12 g fat (3 g saturated fat), 77 mg cholesterol, 500 mg sodium, 5 g carbohydrate, 1 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.

Directions

  1. In a small bowl, combine the yogurt, mayonnaise, onion, parsley, tarragon, salt and 1/8 teaspoon pepper. Cover and refrigerate.
  2. In a large nonstick skillet, combine the broth, water, lemon juice, bay leaf and remaining pepper. Bring to a boil. Reduce heat; add the salmon.
  3. Cover and poach for 8-10 minutes or until fish is firm and flakes easily with a fork. Remove from poaching liquid. Serve with tarragon sauce. Yield: 4 servings.
Originally published as Poached Salmon with Tarragon Sauce in Light & Tasty August/September 2004, p11

Nutritional Facts

One serving (1 salmon steak with 2 tablespoons sauce) equals 261 calories, 12 g fat (3 g saturated fat), 77 mg cholesterol, 500 mg sodium, 5 g carbohydrate, 1 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.

Full-Bodied White Wine

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

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