Simple poached salmon fillets recipe

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  • Serves 4
  • 15 mins to prepare and 18 mins to cook
  • 269 calories / serving
  • Healthy
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Poaching is a delicate and simple way to cook salmon and a great way to make the most of fresh fish. This tasty poached salmon is accompanied by a light, watercress mayonnaise and boiled potatoes, and is the ideal fuss-free main.

Start by folding the chopped watercress into the mayonnaise and yoghurt with a little salt and pepper. Cover and chill until needed.

Put the parsley or dill stalks, bay leaf, vinegar, peppercorns and salt in a large, shallow-sided saucepan with 1litre water. Bring slowly to the boil, uncovered, then reduce the heat and simmer for 10 minutes to bring out the aromatics.

Reduce the heat a little more, until the liquid is barely simmering. Gently add the salmon fillets and cook for 5-6 minutes depending on thickness, until the fish is completely opaque. Do not allow the liquid to do any more than occasionally bubble during the cooking time or the fish will toughen. Using a slotted spoon - and avoiding the other ingredients in the broth - remove the fish fillets to a plate lined with paper towel. The flesh should just flake when pressed.

Serve the poached salmon with the watercress mayonnaise, extra watercress and boiled new potatoes.

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  • Ingredients

  • 30g (1oz) delicate watercress sprigs, chopped, plus extra to serve
  • 2 tbsp reduced-fat mayonnaise
  • 3 tbsp natural yoghurt
  • 1 small handful parsley or dill stalks
  • 1 fresh or dried bay leaf
  • 75ml (3fl oz) white wine vinegar
  • 5 whole black peppercorns
  • 1/2tsp salt
  • 4 large (120-150g) salmon fillets, skin on
  • boiled new potatoes, to serve
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  • Energy 1122kj 269kcal 13%
  • Fat 16.7g 24%
  • Saturates 2.8g 14%
  • Sugars 1.3g 1%
  • Salt 0.7g 11%

of the reference intake
Carbohydrate 1.8g Protein 27.3g Fibre 0.3g

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