Oven-Poached Salmon With Cucumber Sauce

Oven-Poached Salmon With Cucumber Sauce

This week, make fish the centerpiece of one of your weeknight dinners with this oven-poached salmon recipe that cooks to succulent perfection in minutes.

Cooking fish in liquid keeps it moist and helps it cook evenly. Plus, it’s more forgiving if you leave the salmon fillets in the oven a minute or two too long.

To oven poach, simply place raw salmon fillets in a glass baking dish filled with enough water so half the salmon is submerged.

Season with salt and pepper, fresh herbs like dill or rosemary, and lemon juice (you can even place lemon slices on top of each fillet for extra flavor).

Cover with foil, then bake the fish in a 375° F oven for 18-22 minutes, or until it flakes easily.

Thinner fillets will cook faster, so start checking the meat after 15 minutes, as you might want to remove it earlier if you like a more tender piece.

Take the fish out of the water as soon as it’s done, keeping in mind it will continue to cook a bit more as it cools.

To finish your dish, top the oven-poached salmon with a refreshing tzatziki-style yogurt and cucumber sauce.

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Oven-Poached Salmon With Cucumber Sauce

This oven-poached salmon recipe that cooks to succulent perfection in minutes.

Course Main Course
Keyword salmon, seafood
Prep Time 10 mins
Cook Time 22 mins
Total Time 32 mins
Servings 2 servings
Calories 190 kcal
Author Beachbody

Ingredients

For Poached Salmon:

  • 2 (4-oz.) raw wild salmon fillets
  • 3 fresh dill sprigs, chopped
  • 2 Tbsp fresh lemon juice
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • Water

For Cucumber Sauce:

  • ¼ medium cucumber, finely chopped
  • 4 fresh dill sprigs, chopped (reserve a small amount for garnish)
  • ¼ cup reduced-fat (2%) plain Greek yogurt
  • ½ tsp finely chopped lemon peel
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Instructions

  1. Preheat oven to 375° F.
  2. Place salmon, skin-side down, in baking dish. Top with dill and drizzle with lemon juice.
  3. Season with salt and pepper if desired.
  4. Add water to submerge salmon halfway. Cover baking dish with aluminum foil.
  5. Bake for 18 to 22 minutes, or until salmon flakes easily when tested with a fork.
Nutrition Facts
Oven-Poached Salmon With Cucumber Sauce
Amount Per Serving (1 serving)
Calories 190 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 2g 10%
Cholesterol 64mg 21%
Sodium 352mg 15%
Total Carbohydrates 3g 1%
Sugars 2g
Protein 26g 52%
* Percent Daily Values are based on a 2000 calorie diet.

P90X/P90X2 Portions
1½ Protein
½ Vegetable

P90X3 Portions
1½ Protein

Body Beast Portions
1 Vegetable
3½ Protein

Portion Fix Containers
½ Green
1 Red

2B Mindset Plate It!
A great protein as part of lunch or dinner.

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Photos by Kirsten Morningstar