Stovetop Poached Salmon with Lemon & Dill
15 minPescatarianSteady energyMuscle preservationFollicular phaseStovetop
Servings:
2
·
Ingredients
- —2 Salmon fillets (~180g each)
- —1 Lemon
- —Fresh dill
- —300 ml Dry white wine or water
- —1 Bay leaf
- —Salt and pepper
Allergens
Contains fish
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.
Nutrition (per serving)
320
kcal
30g
protein
20g
fat
3g
carbs
0.3g
fiber