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Healthy Recipe: Poached Salmon with Curried Yogurt Sauce

In this crazy heat, no one wants to turn on the oven. This salmon dish is easy to make, requires only one pan, and is cooked completely on the stove top. In other words, it is a perfect recipe for a hot Summer's day. This recipe called for a pound and a half of salmon. The wild salmon at my local fish market was beautiful but came with a very high price tag. I found a piece that was half the size the recipe originally called for and the extra meat wasn't missed. Serve this dish over brown rice for a complete meal. A crisp arugula salad makes a nice side as well.

To see the recipe just


Poached Salmon With Curried Yogurt Sauce

Poached Salmon With Curried Yogurt Sauce

Poached Salmon With Curried Yogurt Sauce


  1. coarse salt and ground pepper
  2. 1 pound green beans, ends trimmed
  3. 4 medium carrots, cut into sticks similar size to the beans
  4. 3/4 pound wild salmon
  5. 1 cup plain low fat yogurt
  6. 2 tablespoons curry powder
  7. 1/4 cup chopped cilantro


  1. In a 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 veggies 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 over veggies. Top with yogurt cilantro sauce.
  5. Serve on top of brown rice to add a whole grain carb to the meal.

Serves 4

You can make all the elements of this dish ahead of time and simply bring them all to room temperature before serving.

Also, play around with the sauce if you have a chance. I added extra coriander, cumin and turmeric.

Join The Conversation
cuteesmiles cuteesmiles 8 years
I'm not a curry fan, but thought I'd be willing to try it at least. After looking at it though, I'm thinking how can it be healthy when it calls for sooo much salt?
VeeKeeTee VeeKeeTee 8 years
i'm not sure if i'd like the curry sauce on salmon...
tsp tsp 9 years
i don't LOVE salmon, but i try to eat it semi-regularly because it's so good for you. with the spices, the veggies and brown rice (a staple at my house) this dish sounds perfect. thanks for sharing!
tshellyedwards tshellyedwards 9 years
Spectra, I'm with you girl! It's been in the 70's here, too... I wish it was in the 80's like a few weeks ago :) Fit, GREAT looking recipe! And you're so good with taking recipe photos! It helps when we try and make these recipes at home ;)
Tats Tats 9 years
mm! delicious! I will try it
Fitness Fitness 9 years
Spectra - I was an less than an hour from SF yesterday and by 10 a.m. it was already 90 degrees! Super hot! The 70s sounds marvelously cool.
emalove emalove 9 years
I'm addicted to salmon.
Spectra Spectra 9 years
Where is it "really hot"? It's about 70 degrees out today...not terribly hot. But this looks delicious anyway. I'll have to try it!
intensebandgeek intensebandgeek 9 years
This sounds sooooooooooo yummy!!!
Fitness Fitness 9 years
Ooooopsss! Sorry about that. I updated the recipe. You should use 2 tablespoons of curry powder.
tlsgirl tlsgirl 9 years
This sounds really good! I'll definitely be making it once we have a curry update.
rabidmoon rabidmoon 9 years
This sounds awesome. thanks for posting..I do note the omission of curry powder quantity but will just do that to taste, tbh, since I am a spice head anyways :D
GlowingMoon GlowingMoon 9 years
I second Kittyink's motion. Curry powder update, please. That recipe is totally my taste. Excuse the pun.
kittyink kittyink 9 years
Sounds good, but I don't see the amount of curry powder listed in the ingredients. Can you update? Thanks!
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