Poached Salmon and Grains Bowl with Herb Yoghurt

In need of a speedy weekday lunch and bored of the leafy salads?

Well this might just be the dish for you. This bowl is a mixture of goodies, packed with mega omegas, slow realise carbs and vibrant greens. I like to eat it hot from the pan which the herby, fresh dressing melting onto the hot poached salmon but it also makes for a a great lunchbox filler. Just perfect for money saving desktop dining.

Salmon is such a great and versatile ingredient. Being packed with lots of beneficial omega 3 and heart healthy fats, it is an easy one to cook, but we can often get into a bit of a rut with the dishes we know and trust. This is a great and simple way to mix it up a bit. In the absence of salmon another great oily fish is mackerel. I am also partial to a piece of seared, crispy skinned sea bass with my bowl of grains too.

Healthy, Poached, Salmon, Grains Bowl Herb Yoghurt, Easy, Delicious, Antioxidants, Tess Ward

Poached Salmon and Grains Bowl with Herb Yoghurt

This is a flexible dish that lends itself well to any ingredients you have in the house. I often use a mixture of quinoa, pearled spelt and brown rice for a variation of tastes and textures. You can also buy handy, pre-cooked sachets which speed up the process too.

Serves 2

Preparation time: 10 minutes

Cooking time: 10 minutes

  • 2 fillets of skinless salmon
  • 1 cup cooked grains
  • 1 clove of garlic, chopped
  • 1 tablespoon olive oil
  • a handful of swiss chard, separate leaves and stems
  • a handful tenderstem broccoli
  • 1 small courgette, chopped in cubes

For the Herb Yoghurt

  • 60ml/ 1/4 cup greek yoghurt
  • 3 tablespoons garlic oil (you can use regular extra virgin olive oil and a clove of garlic)
  • 1 teaspoon capers, chopped
  • 1 teaspoon dijon mustard
  • 1 teaspoon lemon juice, or apple cider vinegar
  • a small handful chives
  • a small handful parsley
  • sea salt and freshly ground black pepper


Add the garlic and olive oil to a frying pan of a low heat. Cook over a medium heat to infuse it with the olive oil. Add the grains to the pan and toss to coat in the garlic and oil. Keep over the flame for 2-3 minutes, or until warmed through.

Steam the chopped courgette, tenderstem broccoli and swiss chard stems in a saucepan with an inch of simmering water for 3-4 minutes. You want the soft but still with a bit of bite. For the final 60 seconds add the swiss chard leaves to tenderise them.

Meanwhile place the salmon fillets in a small saucepan. Add enough cold water to cover the fish and a big pinch of sea salt. Cover to saucepan with a lid, or tin foil and bring to the a gentle simmer on the stove. Cook for 6 minutes.

To make the herb yoghurt, add all the ingredients to a nutribullet or food processor and blitz until smooth. Season to taste.

Serve the finished dish in bowls with a few scoops of grains in the bottom, next add the greens and flake over the salmon. Finish with a drizzle of the herb yoghurt.

Poached, Salmon, and Grains Bowl with Herb Yoghurt, healthy, light, dinner, easy, recipe

No Comments Yet

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>