Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"The French peasant cuisine is at the basis of the culinary art. By this I mean it is composed of honest elements that la grande cuisine only embellishes."
-Alexandre Dumaine, Chef

The refrigerator light goes on...

I love poached salmon and it's perfect for a hot summer's day. The short cooking time doesn't heat up the kitchen too much and when served the cool fish is just right on a hot day. I like this tart yogurt sauce, but you can top poached salmon with your favorite salsa or mayonnaise.


To cook by gently simmering in liquid that is just below the boiling point (180 to 190 degrees) is called poaching. This is the temperature at which the water starts to move. Julia Child called this stage a "shiver," and James Beard referred to it as "feeble ebullition." This is also the temperature at which food is blanched. Many foods can be poached - fish, chicken, eggs.

Poaching an egg is the best way to learn how to poach. The fresher the egg the better, and it's best to start with one that's chilled. The water has to be at a stage that is not boiling with full bubbles, but hot enough to cook the egg quickly.

Crack the egg into a teacup and then pour the egg from the cup into the poaching water. (This is so that if you break the yolk the egg won't be wasted.) Let the egg cook slowly, watching so that the water never comes to a full boil. Use a slotted spoon to remove the egg from the water.


Poached Salmon with Roasted Garlic Yogurt

Servings = 4 | Serving size =4 ounces fish with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe also requires making Roasted Garlic

This recipe makes great leftovers.

Serve with Roasted Corn on the Cob or Mashed Yams or Oregano Rice


Serve with Pan Grilled Broccoli or Pan Grilled Asparagus or Lemon Butter Brussels Sprouts or Herbed Zucchini or Maple Sage Carrots or Maple Sage Carrots - Low Sodium Version

2 quarts water
4 4 ounce salmon filets (skinless)
3 cloves roasted garlic
1/2 cup non-fat Greek yogurt
2 Tbsp fresh lemon juice
1/8 tsp salt
1/2 tsp sugar

Place the water in a large skillet over high heat. Heat until the water is barely simmering and then reduce the heat to medium low.

Add the salmon fillets and poach for about 8 to 10 minutes. Remove and let cool for about ten minutes then chill.

Mash the roasted garlic with a fork until smooth.

Mix the garlic together with the yogurt, lemon juice, salt, pepper and sugar. Chill.

Serve the chilled salmon topped with the yogurt sauce.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 4


Amount Per Serving

Calories 241 Calories from Fat 121
  % Daily Value
Total Fat 13g 22%
    Saturated Fat 2g 9%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 68mg 24%
Sodium 164mg 8%
Total Carbohydrates 4g 1%
    Dietary Fiber 0g 0%
    Sugars 3g
Protein 25g
Vitamin A 0% Vitamin C 14%
Calcium 7% Iron 4%
Vitamin K 1 mcg Potassium 503 mg
Magnesium 39 mg