Poached Salmon with Curried Yogurt Sauce

Prep Time:
25 mins
Total Time:
25 mins

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


  • 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 ½ pounds skinless salmon fillet

  • 1 cup plain low-fat yogurt

  • 1 to 2 teaspoons curry powder

  • ¼ 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.

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