Poached Salmon with Honey-Mustard Sauce

Dairy Free
Health score
12%
Poached Salmon with Honey-Mustard Sauce
155 min.
8
137kcal

Suggestions


Indulge in the delightful flavors of our Poached Salmon with Honey-Mustard Sauce, a dish that perfectly balances health and taste. This dairy-free recipe is not only light and refreshing but also packed with nutrients, making it an ideal choice for lunch or dinner. With just 137 calories per serving, you can enjoy a satisfying meal without the guilt.

The poaching method ensures that the salmon remains tender and moist, while the infusion of lemon and onion adds a subtle depth of flavor. The star of the dish, however, is the honey-mustard sauce, which brings a sweet and tangy kick that elevates the salmon to new heights. Topped with a vibrant mixture of fresh parsley, red onion, and capers, this dish is as visually appealing as it is delicious.

Perfect for gatherings, this recipe serves eight, making it a fantastic option for family dinners or entertaining guests. Prepare it ahead of time and let the flavors meld in the refrigerator for a couple of hours, allowing you to enjoy more time with your loved ones. Serve it alongside cocktail bread or crackers for a complete experience that will leave everyone asking for seconds. Dive into this culinary adventure and impress your friends and family with a dish that is both elegant and easy to prepare!

Ingredients

  • cups water 
  •  optional: lemon cut in half
  •  onion cut in half
  • 0.3 cup parsley 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper black
  • lb salmon fillet 
  • tablespoons juice of lemon 
  • tablespoon honey 
  • tablespoon dijon mustard 
  • tablespoon vegetable oil 
  • 0.3 cup parsley fresh chopped
  • tablespoons onion red finely chopped
  • teaspoons capers 
  • teaspoon lemon zest grated
  • 0.3 teaspoon salt 
  • slices round buttery crackers 

Equipment

  • bowl
  • frying pan

Directions

  1. In 10 or 12-inch skillet, heat water, lemon slices, onion slices, parsley sprigs, 1/2 teaspoon salt and the pepper to boiling. Boil 3 minutes. Reduce heat to medium-low.
  2. Add salmon, skin side down. Cover and cook 5 to 6 minutes or until salmon flakes easily with fork.
  3. Remove salmon from liquid in skillet. Cool completely. Cover and refrigerate at least 2 hours but no longer than 24 hours. Discard liquid in skillet.
  4. In small bowl, mix lemon juice, honey, mustard and oil until well blended. In another small bowl, mix chopped parsley, red onion, capers and lemon peel.
  5. To serve, carefully remove skin from salmon; place salmon on serving plate.
  6. Sprinkle with 1/4 teaspoon salt.
  7. Drizzle honey-mustard sauce over salmon; sprinkle with parsley mixture.
  8. Serve with bread slices.

Nutrition Facts

Calories137kcal
Protein34.67%
Fat35.17%
Carbs30.16%

Properties

Glycemic Index
32.47
Glycemic Load
2.75
Inflammation Score
-6
Nutrition Score
14.656086859496%

Flavonoids

Eriodictyol
8.83mg
Hesperetin
11.84mg
Naringenin
0.27mg
Apigenin
8.08mg
Luteolin
0.82mg
Isorhamnetin
2.19mg
Kaempferol
1.01mg
Myricetin
0.77mg
Quercetin
10.23mg

Nutrients percent of daily need

Calories:137.09kcal
6.85%
Fat:5.6g
8.61%
Saturated Fat:0.87g
5.44%
Carbohydrates:10.8g
3.6%
Net Carbohydrates:8.64g
3.14%
Sugar:5.2g
5.78%
Cholesterol:31.18mg
10.39%
Sodium:289.28mg
12.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.42g
24.84%
Vitamin K:65.12µg
62.02%
Vitamin C:31.51mg
38.19%
Selenium:21.76µg
31.08%
Vitamin B12:1.8µg
30.05%
Vitamin B6:0.56mg
27.83%
Vitamin B3:4.63mg
23.13%
Vitamin B2:0.24mg
14.3%
Phosphorus:137.69mg
13.77%
Potassium:428.03mg
12.23%
Vitamin B1:0.17mg
11.53%
Vitamin B5:1.1mg
11.04%
Copper:0.2mg
10.22%
Fiber:2.16g
8.64%
Folate:33.82µg
8.46%
Magnesium:28.63mg
7.16%
Vitamin A:351.08IU
7.02%
Iron:1.09mg
6.05%
Manganese:0.1mg
5.18%
Calcium:38.82mg
3.88%
Zinc:0.54mg
3.58%
Vitamin E:0.26mg
1.73%