Poached Salmon with Tarragon Sauce


Makes 4 servings


1 cup fat-free reduced-sodium chicken broth*
1/4 cup lemon juice
1 bay leaf
1/8 teaspoon black pepper
4 fresh or thawed frozen pink salmon steaks (5 ounces each), cut 3/4 inch thick
1/3 cup plain nonfat yogurt
1/4 cup fat-free mayonnaise
2 tablespoons thinly sliced green onion
2 tablespoons chopped fresh parsley
1 teaspoon chopped fresh tarragon or 1/4 teaspoon dried tarragon leaves, crushed

*To defat chicken broth, skim fat off surface of broth with spoon. Or, place can of broth in refrigerator at least 2 hours ahead of time. Before using, remove fat that has hardened on surface of broth.


  1. Combine chicken broth, lemon juice, bay leaf and pepper in large skillet. Bring to a boil over high heat. Carefully place salmon steaks in skillet; return to a boil. Immediately reduce heat to medium-low. Simmer, covered, 8 to 10 minutes or until salmon begins to flake when tested with a fork. Remove salmon from skillet.
  2. Meanwhile, combine yogurt, mayonnaise, green onion, parsley and tarragon in small bowl. Refrigerate, covered until ready to serve. Spoon sauce over salmon. Salmon may be served chilled.

Nutritional Information

Serving Size: 1/4 of total recipe
Calories 233
Calories from Fat 23 %
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 26 mg
Carbohydrate 20 g
Fiber trace g
Protein 25 g
Sodium 527 mg

Dietary Exchange

Starch 1-1/2
Meat 3

Check out more recipes for Fish