A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

5:2 Diet: Lemon & Herb Poached Salmon Recipe

Lemon & Herb Poached Salmon Recipe

A Simple & Elegant Low-Calorie Lunch:

Lemon & Herb Poached Salmon Recipe

(5:2 Diet)

A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

I LOVE salmon, I use salmon in my meal plans regularly and have a large and diverse selection of salmon recipes on Lavender and Lovage. I also find it perfect for simple low-calorie recipes on the 5:2 diet for fast days (low-calorie days, where I only eat 500 calories a day) as well as for family suppers too of course. Salmon is such a versatile fish – you can grill it, barbecue it, bake it, steam it, poach it, fry it and add it to fish pies, pasta, pizzas and fish cakes. I always have some in the freezer and many a time I have made a delicious family meal from just a couple of salmon steaks I have found lurking in the freezer. It’s also not as expensive as it used to be, although I always see salmon as a luxury fish! Basically, if you have a couple of packs of salmon in the freezer, then you have the makings of a tasty meal.

A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

Today’s tasty, low-calorie uses some Norwegian salmon steaks I was sent recently to try, as part of a campaign by the Norwegian Seafood CouncilI have bought Norwegian salmon before, but as regular readers will know I usually buy Scottish salmon, although they are both caught in the North Atlantic, but, I was keen to see if there were any similarities or differences! To give you a bit of background, Norwegian salmon is in year-round supply, sustainably harvested from strictly regulated farms spread throughout the country’s extensive coastal seawaters. Norway’s cold, clear waters are home to an abundance of salmon; a  succulent fish with a fresh, smooth, rich flavour and a soft, red flesh and defined flakes.

A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

The salmon I was sent was very red and it’s a shame that by poaching it you can’t see the lovely rich, salmon red colour that well. It had a lovely flake and was nicely prepared so it was ready to cook, which makes it very handy for busy mid-week meals! Was it any different to Scottish salmon? If I am honest, no it wasn’t! It was just as succulent and with a nice, firm flesh and flake, although I admit that there are many levels of salmon and the salmon I was sent was of a very high quality. It was delicious, and made a lovely light lunch the other day when served with a simple salad and a scattering of fresh herbs.

Norwegian Salmon

Norwegian Salmon

The recipe for my  Lemon & Herb Poached Salmon is below and I think you will agree that to have a recipe in the table in ten minutes is pretty good, and makes a quick and delicious mid-week supper idea. All you have to do it serve the salmon for supper with some new or baby potatoes and/or salad and the children will love it too. The basic recipe is only 260 calories, so that makes a great main meal of healthy protein and with the added addition of salad, it still brings this meal to under 300 calories for a diet day. On a non-diet day I would serve this with a lovely beurre blanc sauce, with chopped chives and potatoes. With many thanks to The Norwegian Seafood Council for sending me some of their delicious salmon to try, and why don’t you try one of my salmon recipes for a supper one day this week! See you soon and have a great Wednesday, only half way to the weekend now! Karen

Herb Poached Salmon

Herb Poached Salmon

Lemon & Herb Poached Salmon

Serves 2
Prep time 5 minutes
Cook time 5 minutes
Total time 10 minutes
Allergy Fish
Meal type Lunch, Main Dish
Misc Child Friendly, Serve Cold, Serve Hot
Occasion Casual Party, Christmas, Easter, Formal Party, Valentines day
Region European
By author Karen S Burns-Booth
A very simple recipe that is lovely when served warm with new potatoes or cold with a salad. The poaching keeps the salmon moist and the herbs add a lovely subtle flavour. This recipe is perfect for the 5:2 diet, as the salmon is only 260 calories including the fresh herbs! Serve with a green salad for an extra 20 calories (100g mixed salad leaves), an extra 8 calories for 10 radishes and extra 8 calories for 10 to 12 cucumber slices.

Ingredients

  • 2 salmon fillets (weighing 125g each)
  • juice of 1 lemon
  • 2 tablespoons chopped herbs (such as dill, parsley and chives)
  • sea salt and pepper

Note

A very simple recipe that is lovely when served warm with new potatoes or cold with a salad. The poaching keeps the salmon moist and the herbs add a lovely subtle flavour. This recipe is perfect for the 5:2 diet, as the salmon is only 260 calories including the fresh herbs! Serve with a green salad for an extra 20 calories (100g mixed salad leaves), an extra 8 calories for 10 radishes and extra 8 calories for 10 to 12 cucumber slices. 

Directions

Step 1 Pour some water into a high sided frying pan, enough to just cover the salmon steaks and add the lemon juice.
Step 2 Heat the water until it boils and then add the salmon steaks and the chopped herbs, saving some herbs back for a garnish.
Step 3 Place a lid on the pan and turn the heat down to a gently simmer, then poach the salmon steaks for 5 to 7 minutes, depending on the thickness of the salmon steaks, or until the salmon flakes easily with a fork and is opaque.
Step 4 Lift the salmon out of the pan with a fish slice and place them on a serving plate with extra chopped herbs scattered over the top as a garnish.
Step 5 Serve with salad, new potatoes or steamed seasonal vegetables and a wedge of lemon.
A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

A Simple & Elegant Low-Calorie Lunch: Lemon & Herb Poached Salmon Recipe (5:2 Diet)

I am entering this recipe into my own cooking challenge, 

Cooking with Herbs, as I have used herbs in this salmon recipe.

Herbs on Saturday for June: Cooking with Herbs Challenge - Win a Pot of Culinary Lavender Grains

Disclaimer: I received some salmon from the Norwegian Seafood Council to try and review; all opinions are my own and I was not requited to write a review, whether it be favourable or otherwise. Karen S Burns-Booth

Comments

  1. says

    Yum! I adore salmon too. I don’t get to eat it as often as I like, as Mr Vohn really isn’t that keen (weird man!). So I have taken to having it for lunch whilst he’s at work. I usually roast it but ‘ll be trying out this version next week, thanks. Vohn xx

  2. says

    Looks lovely, great to use those herbs that are still lush too. Made your butterbean, chorizo and tomato soup yesterday for an attempted diet day – I didn’t altogether keep to the 500 calories but I wasn’t too naughty and your soup was lovely, tasty and filling so stopped me filling up on more calorific treats!

  3. Polly davis says

    I like all the pinks on that plate. Living as a mum of 3 boys I don’t get much pink girly stuff. Perhaps this dish could be my outlet!

  4. Tracy Nixon says

    This sounds lovely! I love poached Salmon – luckily I live by the sea and we have a great local fishmonger, who sells the freshest of fish! G+d

  5. says

    Thanks for an excellent addition to the 5:2 way of eating.
    I have been steaming white fish and eating with plenty of steamed vegetables (plus herbs) but have been looking around for an alternative.
    Thanks!

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