When it comes to fresh, simple, and healthy meals that taste amazing, this Poached Salmon and Cucumber Salad takes the crown. Perfect for entertaining or as a weeknight dinner, this dish delivers elegance without the hassle. It’s light, nutrient-packed, and bursting with fresh flavours, making it a go-to recipe for anyone looking to eat well without spending hours in the kitchen.
With tender, flaky poached salmon paired with a creamy, tangy cucumber salad, this meal hits all the right notes. And the best part? It’s ready in under 30 minutes, making it ideal for busy days when you want something wholesome and satisfying.
Let’s dive into why this recipe is a winner and how you can bring it to life in your own kitchen.
WHY POACHED SALMON IS A STAR INGREDIENT.
Salmon is one of those magical ingredients that’s as versatile as it is delicious. Rich in omega-3 fatty acids, high-quality protein, and essential nutrients like vitamin D and selenium, it’s a powerhouse for your health. Poaching salmon, in particular, is a gentle cooking method that preserves its tender texture and delicate flavour while keeping it moist and juicy.
The process of poaching allows the fish to absorb subtle flavours from the aromatic broth, turning it into something truly special. This recipe pairs the salmon with zesty lemon, fragrant garlic, and sweet onion for a poaching liquid that lightly infuses the fish with flavour without overpowering its natural richness.
THE PERFECT PAIRING: CREAMY CUCUMBER SALAD.
What makes this dish truly shine is the creamy cucumber salad that accompanies the salmon. Cool, crisp cucumber slices tossed in a zesty Greek yoghurt dressing create the perfect contrast to the richness of the fish.
The tang of the yoghurt, the brightness of fresh dill, and the slight bite from the shallots all work together to create a refreshing and satisfying side dish. It’s not just a salad—it’s a flavour-packed complement that ties the entire meal together. Plus, the salad is packed with hydration and fibre, making it as nourishing as it is delicious.
WHAT MAKES THIS DISH A CROWD-PLEASER.
Quick & Easy: With a prep and cook time of under 30 minutes, this recipe is perfect for both busy weeknights and last-minute dinner guests.
Healthy & Balanced: Packed with protein from the salmon, healthy fats, and nutrient-dense vegetables, this dish is a complete meal that will leave you feeling full and energised.
Light Yet Flavourful: The delicate poached salmon and the fresh, zesty cucumber salad make this meal satisfying without being heavy.
Customisable: Whether you’re hosting a dinner party or meal prepping for the week, this recipe is easy to adapt. Serve it as is, or pair it with a side of crusty bread, roasted potatoes, or a light quinoa salad for added variety.
STEP-BY-STEP GUIDE TO MAKING POACHED SALMON AND CUCUMBER SALAD.
Prep time: 20 minutes
Cook time: 5-6 minutes.
For the Salmon:
2 lemons (1 for juice, 1 for slices)
2 cloves garlic, peeled
1 onion, quartered
500g (1.1 lbs) salmon fillets
For the Salad:
100g (3.5 oz) Greek yoghurt
1 cucumber, thinly sliced
4 shallots, sliced
20g (0.7 oz) fresh dill, chopped
Salt and black pepper to taste
2 tablespoons olive oil for the poaching liquid
HOW TO MAKE IT.
Step 1: Prep the Poaching Liquid
Wash the lemons, then squeeze the juice from one and slice the other.
In a pot, heat some water (enough to submerge the salmon) and add 2 tablespoons of olive oil, garlic cloves, onion quarters, lemon slices, and a generous pinch of salt. Bring the mixture to a boil, then lower the heat to a gentle simmer for 6 minutes.
Step 2: Poach the Salmon
While the poaching liquid simmers, season the salmon fillets lightly with salt.
Carefully add the salmon fillets to the pot, ensuring they are fully submerged in the liquid. Cover the pot and let the salmon simmer for 5-6 minutes, or until the flesh turns opaque and flakes easily with a fork.
Remove the salmon from the pot and set it aside to cool slightly. Drain any excess liquid.
Step 3: Prepare the Cucumber Salad
In a large mixing bowl, combine the cucumber slices, Greek yoghurt, lemon juice, half of the shallots, and chopped dill. Mix well and season with salt and black pepper to taste.
Step 4: Assemble the Dish
Divide the cucumber salad evenly among four plates. Place a piece of poached salmon on each plate.
Garnish with the remaining shallots and a sprinkle of fresh dill. Serve immediately and enjoy!
TIPS & TRICKS FOR PERFECT POACHED SALMON.
Don’t Overcook: Keep an eye on the salmon while it’s poaching. Overcooked salmon can become dry and lose its tender texture. The fish is ready when it flakes easily with a fork.
Use Fresh Ingredients: Since this dish relies on fresh herbs, produce, and fish, make sure to source the freshest ingredients you can find. It will make all the difference in flavour.
Customise the Broth: While this recipe uses lemon, garlic, and onion, feel free to experiment with other aromatics like fresh thyme, parsley, or even a splash of white wine in the poaching liquid.
Serve Warm or Chilled: This dish is incredibly versatile. Serve it warm for dinner, or chill the salad and salmon for a refreshing lunch option on a hot day.
VARIATIONS & ADDITIONS.
This recipe is already a star on its own, but you can easily adapt it to suit your taste or dietary preferences:
- Add Crunch: Sprinkle some toasted almonds, sunflower seeds, or crispy shallots over the salad for added texture.
- Make it Heartier: Serve the salmon and salad with a side of quinoa, brown rice, or roasted sweet potatoes to turn it into a more substantial meal.
- Swap the Protein: If you don’t have salmon on hand, this recipe works beautifully with poached chicken breast, grilled prawns, or even tofu for a plant-based option.
WHY YOU’LL LOVE THIS DISH.
This Poached Salmon and Cucumber Salad isn’t just a recipe; it’s a lifestyle. It’s about embracing wholesome, nutritious meals that are easy to prepare and a joy to eat. Whether you’re entertaining guests, meal prepping for the week, or simply treating yourself to something special, this dish delivers on every front.
With its vibrant colours, fresh flavours, and health-boosting ingredients, it’s a celebration of simple, good food. So the next time you’re wondering what to make for dinner, give this recipe a try. Your taste buds (and your body) will thank you!
FINAL THOUGHTS.
Eating well doesn’t have to be complicated, and this Poached Salmon and Cucumber Salad proves just that. With minimal prep time and maximum flavour, it’s a dish that fits seamlessly into a busy lifestyle while delivering on taste and nutrition.
Ready to elevate your mealtime game? Try this recipe today and share your creations! Snap a photo, tag me on Instagram (@michellemitchellhealthcoach), and let me know how it turns out. Here’s to healthy, happy eating!
