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Poached Salmon and Dill Sauce

Total Time

Prep/Total Time: 15 min.


4 servings

"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."


  • 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.

Nutrition Facts

1 each: 230 calories, 13g fat (3g saturated fat), 69mg cholesterol, 198mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 fat.

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