Diabetes Forecast

Poached Salmon

Per Serving

Poached Salmon

Makes: 4
Serving Size: 4 oz.
Calories 165
Fat 7 g
Saturated Fat 1.4 g
Trans Fat 0 g
Carbohydrate 0 g
Fiber 0 g
Sugars 0 g
Cholesterol 50 mg
Sodium 45 mg
Potassium 405 mg
Protein 24 g
Phosphorus 265 mg
Choices: Lean meat 4
  • Makes: 4
  • Serving Size: 4 oz.
  • Preparation Time: 10 minutes
  • Cooking Time: 8 minutes
  • Chilling Time: 2 hours


1/2 cup dry white wine
1/2 cup water
2 whole peppercorns
1 small onion, thinly sliced
1 sprig fresh parsley
1 sprig fresh dill
1 lb. fresh salmon fillet, skinned
and cut into 4 pieces


  1. Add the wine, water, peppercorns, onion, parsley, and dill to a large skillet. Bring to a boil, and lower the heat to a simmer. Lay the salmon fillets in the poaching liquid, cover, and simmer on low for 6 to 8 minutes. Do not overcook.
  2. Remove the salmon carefully using a large slotted spatula. Discard the poaching liquid. Add the salmon to a covered container and refrigerate for 2 hours until cold.
  3. Serve with Spiced Yogurt Sauce, or flake the salmon for salads or sandwiches.

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