Poached Salmon Recipe
Gently simmering salmon in a simple yet flavorful broth makes Poached Salmon a super easy and super healthy method of cooking salmon. You get all the anti-inflammatory omega-3 fats in the salmon without any added oil, and the fish stays moist and tender.
Servings: 4 servings
Calories: 240kcal
Ingredients
for Poaching Liquid
- 4 cloves garlic lightly crushed
- 1 lemon, cut crosswise into ¼-inch sunshines (rounds)
- ½ onion, cut into ¼-inch slices
- 4 sprigs fresh parsley
- 4 6-ounce filets of salmon at least ¾-inch thick
- 2 cups water, plus more as needed
- 2 cups white or rosé wine sub: more water
- 1 teaspoon sea salt
- chopped fresh parsley, dill, and/or chives for garnish
Instructions
- In a saucepan with at least 2-inch high sides, place 4 cloves lightly crushed garlic, slices from 1 lemon, slices from ½ onion, and fresh parsley in a single layer.
- Place salmon skin side down onto the vegetables. Gently pour in 2 cups water, 2 cups wine, and 1 teaspoon salt. Add additional water so the poaching liquid reaches to just the top surface of the salmon.
- Place the saucepan over medium heat and bring the liquid to a bare simmer, which means there is movement in the liquid, but no large bubbles. Do not let the liquid boil.
- Poach the salmon until the temperature in the thickest part reaches 120°F for medium (** see note below), or until the salmon flakes apart easily with a fork. For salmon that it ¾-inch thick, this will take about 8 minutes from the start of the liquid simmering.
- Gently lift the salmon out of the poaching liquid to a plate to rest. The salmon will continue to "cook" for a few minutes while resting. Discard the poaching liquid.
- Garnish with chopped fresh chives, dill, and parsley and serve.
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Notes
Notes:
USDA recommends 145°F/63 °C as the safe internal temperature for fish and seafood. This is considered "well-done."
Nutrition information is based on a single serving of wild sockeye salmon, which is 6 ounces of salmon, and is an estimate calculated with ingredient database. Different types of salmon, e.g. farm-raised or wild king, will have different nutrition profiles.
Nutrition
Serving: 1serving | Calories: 240kcal | Protein: 45g | Fat: 9g