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Ingredients

2 pieces of salmon (3-5 ounce each)

3-4 slices of lemons

6 peppercorns or 1/2 tsp ground black pepper

2 sprigs parsley or dill

¼ cup dry white wine (such as sauvignon blanc)

½ tsp minced garlic (optional)

From The Author

This dish is delicious and simple to make. Poaching the salmon gives it a delicate lemon flavor. Cooking the salmon in liquid keeps the salmon smell from penetrating your house…an added bonus! Try this poached salmon with a side of vegetables or served cold over a salad.

This dish is terrific with a dill mayonnaise, which you can make easily by combining the following ingredients:

Dill Mayonnaise

  • 2 tbsp of mayonnaise
  • 1 tbsp chopped fresh dill or 1 tbsp dried dill
  • ½ tsp lemon juice
  1. Fill a medium saucepan 2/3 of the way with water.
  2. Add 3 slices of lemon, 12 black peppercorns, wine, garlic and 4 sprigs parsley or dill.
  3. Bring the water to boil then reduce to a simmer and add the salmon.
  4. Cook for 5 minutes or until opaque. Do not boil or the fish will be overcooked on the outside and raw in the middle.
  5. Serve over a salad warm or cold.
Nutrition Facts

Serving Size 1 fillet

Serving Per Container 2

Amount Per Serving
Calories 293 Calories from Fat
% Daily Value*
Total Fat 15.9g
Saturated Fat 2.3g
Trans Fat 0g
Cholesterol 83mgmg
Sodium 183mg
Total Carbohydrate 3.5g
Dietary Fiber g
Sugars 0.9g
Protein 34.7g
Vitamin A % Vitamin C %
Calcium 5% Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

About the Author(s)

Leslie Myers is a culinary professional with over thirty years of experience including healthy eating and cooking specialist, culinary instructor, restaurant owner and operator, caterer, operations manager, pastry chef, raw foods chef and culinary instructor. She is the owner of Foodsense, Now, a Solana Beach-based company which focuses on healthy eating for athletes. She is also the Professional Chef for Home Care Assistance, where she creates delicious recipes that promote brain health and healthy longevity and are appropriate for the changing dietary needs of seniors.

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