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Low Calorie Salmon Dinner: Poached Salmon with Dill Yogurt Recipe

Name: Low Calorie Salmon Dinner: Poached Salmon with Dill Yogurt Recipe
Total time: 25 min
Yield: 200 g
Ingredients: salmon fillets 12 oz; plain Greek yogurt 1 cup; fresh dill 2 tbsp; lemon 1 piece; salt 1 tsp; black pepper 0.5 tsp

Gently poached salmon stays incredibly tender, and a dill yogurt sauce keeps things light. This low calorie dinner is Scandinavian simplicity at its best.

Cook 25 min Difficulty EASY 240 kcal

#low calorie #mediterranean #high protein #diabetic friendly

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Ingredients

Main ingredients

salmon fillets 12 oz
plain Greek yogurt 1 cup
fresh dill 2 tbsp
lemon 1 piece

Seasonings/Sauce

salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 7 g 12%

Protein 28 g 47%

Fat 9 g 41%

Serving size 200g

Cooking steps

1

Fill a saucepan with enough water to cover the salmon and bring to a gentle simmer over medium-low heat, not a rolling boil.
2

Season salmon fillets with salt and pepper, then carefully place them in the simmering water. Poach for 8–10 minutes until just cooked through and tender.
3

While the salmon is poaching, mix Greek yogurt, chopped dill, and juice from half a lemon in a bowl. Add salt and pepper to taste, ensuring the dill is evenly distributed.
4

Remove salmon fillets gently from the water with a slotted spatula; let any excess moisture drain for 1 minute.
5

Serve warm salmon topped with the dill yogurt sauce, placing lemon wedges alongside for an extra fresh squeeze if desired.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The recipe centers on fresh salmon fillets, which provide tender texture, rich flavor, and a high protein foundation. The dill yogurt sauce also defines the dish’s Scandinavian character, delivering herbal brightness and creamy lightness.

Q. What is the main heat control technique here?

Poaching the salmon in gently simmering water (not boiling) keeps the fish incredibly tender and prevents overcooking. Attention to simmer temperature is crucial—too hot, and the salmon loses its moisture.

Q. How can I prevent dry salmon when poaching?

Make sure the water is at barely a simmer, not boiling. Remove salmon promptly once it's just cooked through, about 8–10 minutes, and let it rest briefly before serving. This technique ensures the fillets stay moist.

Q. How many calories and protein are in a serving?

Each serving contains about 240 kcal, with 28 grams of protein and only 7 grams of carbohydrate. Protein makes up 47% of calories, making the dish substantial yet light.

Low Calorie Salmon Dinner: Poached Salmon with Dill Yogurt Recipe

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