Simple Poached Salmon
A foolproof recipe for perfectly moist and tender salmon. Gently poached in an aromatic broth of lemon and fresh herbs, this dish is light, healthy, and ready in under 15 minutes. A classic Scandinavian-inspired preparation.
For 4 servings
Prepare the aromatic poaching liquid.
- In a large skillet or wide pot, combine the water, lemon slices, dill sprigs, parsley sprigs, black peppercorns, and bay leaf.
- Add a small pinch of salt to the liquid.
TIPUse a pan wide enough to hold the salmon fillets in a single layer without overlapping.Bring the liquid to a gentle simmer.
Place the pan over medium-high heat and bring the liquid to a gentle simmer. You should see small bubbles breaking the surface, but it should not be at a rolling boil.
TIPA hard boil can cause the salmon to fall apart and become tough. A gentle simmer is key for a delicate texture.Poach the salmon fillets.
- Carefully lower the salmon fillets into the simmering liquid.
- Ensure the fillets are fully submerged.
- Reduce the heat to low, cover the pan, and let the salmon poach for 6-8 minutes.
TIPThe salmon is cooked when it's opaque throughout and flakes easily with a fork. Check the thickest part of a fillet to test for doneness.Carefully remove and serve the salmon.
Using a wide, slotted spatula, gently lift the salmon fillets out of the poaching liquid, allowing excess water to drain off. Serve immediately with your favorite sides.
TIPThe poaching liquid can be strained and saved as a light fish stock for soups or sauces.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use fresh herbs. Dried herbs can be used in a pinch, but the flavor will be less vibrant.
- 2Ensure your salmon fillets are of a similar thickness so they cook evenly.
- 3Do not overcook the salmon. It's better to check it a minute early than to have dry, tough fish.
- 4Let the salmon rest for a minute after removing it from the liquid before serving.
- 5Leftover poached salmon is delicious cold in salads or sandwiches. Store in an airtight container in the fridge for up to 2 days.
Adapt it for your goals.
Quick
You can use frozen salmon fillets without thawing. Just add 3-4 minutes to the poaching time.
healthyHealthy
For an Asian-inspired flavor, replace dill and parsley with slices of fresh ginger, cilantro stems, and a star anise.
kid friendlyKid friendly
Serve the poached salmon flaked into small pieces and mixed with a little yogurt or mashed potatoes to make it easier for kids to eat.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is an excellent source of omega-3s, which are essential for brain health and reducing inflammation.
High-Quality Lean Protein
Provides lean protein necessary for muscle repair, immune function, and maintaining a healthy metabolism.
Low in Saturated Fat
Poaching is a fat-free cooking method, making this dish low in saturated fat and beneficial for cardiovascular health.
Frequently asked questions
Yes, poached salmon is exceptionally healthy. Poaching is a low-fat cooking method that requires no added oils. Salmon is rich in high-quality protein and heart-healthy omega-3 fatty acids.