Microwave-Poached Salmon with Lemon, Butter, and Dill
Microwave-Poached Salmon with Lemon, Butter, and Dill delivers tender, flaky fillets bathed in a bright, buttery white wine sauce accented with dill and a hint of sweetness. The gentle poach keeps the fish moist and clean-tasting, ideal for a quick weeknight dinner or a light, elegant lunch. Serve with steamed vegetables or rice to soak up the silky juices.
- Prep10 mins
- Cook7 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Microwave-Poached Salmon with Lemon, Butter, and Dill, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 38 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 55 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 39
- Heart Health
- 52
- Metabolic
- 11
- Digestive
- 20
- Inflammatory
- 48
- Performance
- 28
- General Wellness
- 1
Combine butter, wine, lemon juice, dill, sugar, salt, and black pepper in a microwave-safe casserole dish; cover the dish.
- 2
Microwave the butter mixture until the butter melts, 45 to 60 seconds. Add the salmon, skin-side up, to the butter mixture and cover the dish. Microwave until the salmon flakes easily with a fork, about 6 minutes.
- Calories 367.38 kcal Moderate 18%
- Protein 38.12 g Good Source 76%
- Carbohydrate 2.63 g 1%
- Total Fat 20.36 g High 26%
- Saturated Fat 9.58 g High 48%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 123.15 mg High 41%
- Sodium 149.7 mg Moderate 7%
- Dietary Fiber 0.1 g Low Source 0%
- Total Sugars 1.17 g --
- Added Sugars 0.04 g Low Source 0%
- Calcium 16.82 mg Low Source 1%
- Iron 0.74 mg Low Source 4%
- Potassium 629.39 mg Moderate 13%
- Vitamin A 25.07 mcg Low Source 3%
- Vitamin C 0.02 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Alcohol 🚫🍷
About This Recipe
Microwave Poached Salmon with Lemon, Butter, and Dill is made with 7 ingredients and serves 4. It takes about 17 mins and is rated easy. Key ingredients include Butter, Dried Dill, Lemon Juice, and Salmon. Each serving provides about 367.38 kcal, and is a good source of protein.
Recipe Questions
- What is Microwave-Poached Salmon with Lemon, Butter, and Dill made of?
- The main ingredients are Butter, Dried Dill, Lemon Juice, Salmon, Salt & Pepper. The full list of 7 is above.
- How long does it take to make Microwave-Poached Salmon with Lemon, Butter, and Dill?
- About 17 mins in total: 10 mins to prepare and 7 mins to cook.
- How many calories are in one serving?
- One serving provides about 367.38 kcal. The full nutrition breakdown is above.
- Is Microwave-Poached Salmon with Lemon, Butter, and Dill easy to make?
- This recipe is rated easy, with 7 ingredients and 2 steps.
- Is Microwave-Poached Salmon with Lemon, Butter, and Dill healthy?
- Microwave-Poached Salmon with Lemon, Butter, and Dill has an easyChef Pro health score of 34/100. Per serving, it provides 367.38 calories and 38.12 g of protein, or 76% of the Daily Value. Worth noting per serving: sodium at 149.7 mg (7% of the Daily Value) and saturated fat at 9.58 g (48% of the Daily Value). It contains Citrus, Fish, Milk and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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