Stovetop Poached Salmon with Lemon & Dill

Name: Stovetop Poached Salmon with Lemon & Dill
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 2 Salmon fillets (~180g each); 1 Lemon; Fresh dill; 300 ml Dry white wine or water; 1 Bay leaf; Salt and pepper

15 minPescatarianSteady energyMuscle preservationFollicular phaseStovetop

Servings:

Ingredients

—Salmon fillets (~180g each) — 2
—Lemon — 1
—Fresh dill
—Dry white wine or water — 300 ml
—Bay leaf — 1
—Salt and pepper

Allergens

Contains fishContains sulphites

Method

01Pour the wine or water into a wide pan, add the bay leaf and lemon wedges.
02Bring to a gentle simmer over medium heat.
03Add the salmon to the liquid and reduce the heat to the lowest setting.
04Cover and poach for 8–10 minutes until the fish is cooked through.
05Sprinkle with dill and serve with lemon.

Why this works

Salmon is one of the most accessible sources of long-chain omega-3 fatty acids, which support heart health and cell membrane function. Its complete protein supports muscle maintenance. Poaching in liquid over low heat retains more moisture in the fish than dry-pan frying.

Sources

N-3 Fatty Acids (EPA and DHA) and Cardiovascular Health — Current Atherosclerosis Reports, Springer, 2025 Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811

Nutrition (per serving)

320

kcal

30g

protein

20g

fat

carbs

0.3g

fiber

Always check product labels for allergens.