Poached Salmon on a bed of lettuce
  • Easy
  • 15 Minutes
  • Serves 4

Nutrition Per Serving

  • Calories: 154
  • Fat: 7.1g (Saturated Fat: 1g)
  • Carbohydrates: 1.2g
  • Fiber: 0.4g
  • Sugar: 0.3g
  • Protein: 22.2g
  • Sodium: 51mg

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  • Two 3-5 ounce pieces of salmon
  • 3-4 slices of lemon
  • 6 peppercorns
  • 2 sprigs parsley or dill
  • ¼ cup dry white wine such as Sauvignon Blanc (optional)


  1. In a medium saucepan, fill up to ⅔ of the way with water. (If using white wine, use slightly less water and add in the wine).
  2. Add slices of lemon, 6 black peppercorns and 2 sprigs parsley or dill.
  3. Bring to boil, reduce to simmer and add salmon.
  4. Cook for 8 minutes or until opaque. Do not boil or fish will be overcooked on outside and raw in middle.
  5. You can serve the salmon hot or cold.