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Poached Salmon with Tarragon Sauce

Total Time

Prep/Total Time: 25 min.


4 servings

I prepare this 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. Use two slotted spatulas to remove the poached fish from the pan. Poached fish is delicate and tends to break apart easily. —Laura Lunardi, West Chester, Pennsylvania
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  • 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)


  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.

Nutrition Facts

1 piece: 261 calories, 12g fat (3g saturated fat), 77mg cholesterol, 500mg sodium, 5g carbohydrate (0 sugars, 1g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.

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