10-Minute Moist Mediterranean Diet Poached Salmon Recipe Seafood Dinner Lunch Gluten-free Mediterranean Diet Recipes
Moist, juicy and delicious, poached salmon is a healthy option for lunch or dinner. The salmon fillets cook in minutes without fat or oil. If you've never poached fish before, you're going to be amazed at how easy it is.
The gluten-free salmon fillets are covered in water that's seasoned with vinegar, honey, salt, peppercorns, dill or thyme and a bay leaf. After a few minutes of gentle simmering in the skillet, the fish is ready for whatever applications you want to use it for.
Serve the juicy poached salmon with a lemon wedge, a little sea salt and fresh cracked pepper beside a vegetable and salad for a healthy dinner or lunch. Or, flake the cooked salmon and use it for salmon sandwiches, salmon patties, pasta dishes or salmon chowder. This quick and easy poached salmon recipe is the perfect addition to your Mediterranean diet or healthy meal plan.
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Cuisine: American
Prep Time: 5 minutes
Cook Time: 2 to 5 minutes
Total Time: 10 minutes
Servings: 4
Ingredients
- 4 salmon fillets, skin on (about 6 ounces each)
- 2 tablespoons vinegar
- 1 tablespoon honey
- 2 teaspoons sea salt
- fresh dill sprigs or fresh thyme sprigs
- 1/2 teaspoon whole peppercorns
- 1 bay leaf
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Recipe Notes
- If you're not using the salmon right away, store it in an airtight container in the refrigerator for up to two days.
- To reheat the salmon, put it into a skillet for a few minutes or microwave just until hot.
Here's how to make it:
- Put the salmon in a single layer in a deep skillet. Add enough water to just cover the salmon. Stir in the vinegar, honey, salt, bay leaf, peppercorns and dill or thyme.
- Bring the water to a boil over medium-high heat. Gently simmer the salmon for about 2 minutes. Check the temperature of the fish. It should be between 135 and 140 degrees F. Cook gently until it reaches this temperature. Remove the fish, cover and let it rest for about 5 minutes.
Nutrition Facts Per Serving
Calories: 298
Total Fat: 8.3g
Saturated Fat: 1.5g
Cholesterol: 44mg
Sodium: 19553mg
Total Carbohydrate: 40.1g
Dietary Fiber: 6.6g
Total Sugars: 20.7g
Protein: 21.4g
Vitamin D: 0mcg
Calcium: 249mg
Iron: 12mg
Potassium: 566mg
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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