Low-Temperature Poached Salmon with Lemon-Dill Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Delicately poached salmon cooked gently at a low temperature to maintain moisture and served with a bright lemon-dill yogurt sauce. This mediterranean-inspired low carb ready in about 25 minutes blends (6 oz each) salmon fillets, water, white wine into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: In a large shallow pan, combine 4 cups water, 1 cup white wine, 4 lemon slices, and 1 bay leaf. Bring to a gentle simmer over low heat, maintaining the temperature around 180°F (do not boil).
  2. Step 2: Season 4 salmon fillets with 1 tsp salt and 1/2 tsp black pepper. Gently place the salmon into the simmering liquid, ensuring fillets are submerged.
  3. Step 3: Cover the pan with a lid and poach the salmon over low heat for 12-15 minutes until just cooked through and opaque.
  4. Step 4: Meanwhile, in a small bowl, mix 1/2 cup plain Greek yogurt, 1 tbsp lemon juice, and 2 tbsp chopped fresh dill until smooth.
  5. Step 5: Remove salmon from the poaching liquid carefully with a slotted spatula and serve immediately topped with the lemon-dill yogurt sauce.

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Frequently asked questions

How long does Low-Temperature Poached Salmon with Lemon-Dill Sauce take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Low-Temperature Poached Salmon with Lemon-Dill Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Low-Temperature Poached Salmon with Lemon-Dill Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Low-Temperature Poached Salmon with Lemon-Dill Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Low-Temperature Poached Salmon with Lemon-Dill Sauce?

Mediterranean low carb like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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