Lunch

Poached Salmon, Cucumber and Pea Salad with Dill

Name: Poached Salmon, Cucumber and Pea Salad with Dill
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Salmon fillet; 150 g Cucumber; 60 g Frozen peas; 80 g Little gem lettuce; 60 g Greek yogurt, 0% fat; 1 tsp, about 6 g Dijon mustard; 5 g Olive oil; Juice of half a lemon Lemon juice; A small handful, chopped Fresh dill; A teaspoon, chopped Capers

Cold flaked salmon with salted cucumber, peas and little gem in a yogurt, dill, mustard and caper dressing. 42 g of protein.

Calories: 470kcal
Protein: 42g
Fat: 26g
Carbs: 14g

Per serving, makes 1. 15 minutes of work, then eight minutes poaching, then cooling. Published 8 September 2026.

Allergens

Milk
Fish
Mustard

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Salmon fillet150 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Cucumber150 g
Frozen peas60 g
Little gem lettuce80 g
Greek yogurt, 0% fat60 g
Dijon mustard1 tsp, about 6 g
Olive oil5 g
Lemon juiceJuice of half a lemon
Fresh dillA small handful, chopped
CapersA teaspoon, chopped

Method

Put the salmon in a small pan, cover it with cold salted water and bring it to just below a simmer. Cook for eight minutes, turn the heat off and leave it five more, then lift it out, cool, and flake it off the skin.
Boil the peas for two minutes and drain. Slice the cucumber thinly, salt it, leave it ten minutes and squeeze it dry.
Whisk the yogurt, mustard, lemon, oil, dill and capers together.
Toss the cucumber, peas and leaves in half the dressing, lay the salmon over and spoon on the rest.

Worth knowing

Poached salmon stays moist cold in a way roasted salmon does not, and there is no oil in the pan to count.
Nearly all the 26 g of fat is the fish. Trout at the same weight is 4.5 g of fat per 100 g and around 120 kcal less.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.