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Under 30 Minutes

Poached Salmon with Curried Yogurt Sauce


With a little advance preparation, the components for this healthy meal can be stored in the fridge and then assembled and served within minutes.

  • Prep:
  • Total Time:
  • Servings: 4

Source: Everyday Food, June 2006


  • Coarse salt and ground pepper
  • 12 ounces green beans, ends trimmed
  • 12 ounces carrots (about 4 medium), peeled and cut into sticks similar in size to beans
  • 1 1/2 pounds skinless salmon fillet
  • 1 cup plain low-fat yogurt
  • 1 to 2 teaspoons curry powder
  • 1/4 cup chopped fresh cilantro, plus sprigs for garnish (optional)


  1. In a large skillet with a tight-fitting lid, pour 1/2 inch water; bring to a boil, and season generously with salt. Add green beans and carrots. Return water to a simmer, cover skillet, and steam until vegetables are crisp-tender, 4 to 6 minutes. Transfer to a colander; rinse with cold water to stop the cooking process.

  2. Rinse skillet with cold water to cool it down. Place salmon in skillet, and add cold water to cover; season with salt. Bring water to a boil over high heat; cover skillet, and remove from heat. Set aside until salmon is opaque throughout, about 20 minutes. Remove from skillet, and let cool.

  3. In a small bowl, stir together yogurt, curry powder, and cilantro; season with salt and pepper.

  4. Break salmon into large pieces; serve with vegetables and yogurt sauce. Garnish with cilantro, if desired.

Cook's Notes

If you prepare the salmon ahead of time, store cooked salmon on a paper towel and in a covered dish in the refrigerator. Store cooked beans and carrots, on a paper towel, covered, and yogurt sauce, covered, in refrigerator. When you're ready to serve the meal, bring all ingredients to room temperature before combining and garnishing.

Reviews Add a comment

  • Marshelle
    13 JUL, 2011
    This was OK for a fast fish recipe, but I far prefer salmon grilled, or baked, with or without sauce.
  • Caspersf
    7 JUL, 2011
    I have been making this for a couple of years now, and LOVE it! it is my favorite "go-to" for a quick and easy salmon recipe. I usually do just the salmon part, and something different for the veggies. The sauce is also good for chicken, and so fast!
  • VanessasKitchen
    15 OCT, 2010
    After my husband and I devoured a batch of Martha's chocolate scones (...which are absolutely DIVINE, by the way...) I figured I had to make something healthy for once. :) This is quite good. Some people might not care for the yogurt sauce, as it is quite spicy, but you could easily just prepare the salmon and veggies.