Poached Salmon

By Kirsten Maxwell March 22, 2023 29 mins read 136 Views

It takes less time to prepare poached salmon than ordering takeout. It is healthy and delicately flavored by bright citrus and fresh herbs. You only need to wash one pan. This is a great recipe for salmon!

Photo credit to Andrea Gralow

Poached salmon is a regular choice in our house for busy weeknights. It doesn't take long to heat up my oven in Atlanta. It is also extremely fast. It takes just 5 minutes to prepare all the ingredients. The salmon becomes buttery-soft after being poached for 5 to 8 minutes.

This easy salmon recipe can be paired with a salad of blanched asparagus or lemon parmesan to add some crunch. These two recipes can be made in less than 10 minutes, which is a huge plus for weeknights! Poached salmon is a great choice with Basmati Rice's slightly floral flavor. However, the rice will take longer than the salmon to cook so make sure you start the rice first.

This poached salmon recipe is quick, easy, healthy and delicious. It can be ready in just 15 minutes!

Table of Contents

Ingredients for poached salmon
How to Poach Salmon
Tips for the Best Poached Salmon
What to serve with Poached Salmon
Here are some more delicious ways to cook salmon
Poached Salmon Recipe

Ingredients to Poach Salmon

Poaching is one the fastest and most efficient ways to cook salmon. Put some of your pantry items in a saucepan (yes, white wines are a pantry staple around here) and let it simmer for 5 minutes. The result is a soft, tender salmon and a delicious broth.

Lemon:Lemon Juice is used to flavor poaching liquid. The zest is used for garnish.
White wine: This dry white wine pairs well with the savory flavors in the poaching liquid.
Flavor Makers:Shallot, garlic add a sweet allium taste to the lemony white wine poaching fluid. This recipe has a delicate shallot flavor that I love. If you don't have a small yellow onion to substitute, 1/2 can be used.
Fresh herbsDill, parsley and rosemary bring Mediterranean flavors to this simple salmon recipe. Although dried herbs can be substituted in some cases, fresh herbs are the best.
Salmon fillets:Salmon fillets can vary in thickness. Poaching is best done with thicker fillets like king and sockeye. Reduce the cooking time if you have a thin fillet.
Kosher Salt:Seasoning using kosher salt brings out both the flavor and texture of the poaching liquid.
Extra Virgin Olive Oil: Although this step is optional, I like to drizzle some peppery Hojiblanca.

How to Poach Salmon

Easy Poached Salmon is easy to make in 10 minutes using only one pan. This salmon recipe is so easy you might even remember it!

Prepare the lemon: Zest one lemon. Then cut it in half. Finally, juice the lemon into a large saucepan. Slice or cut the second lemon in wedges. Place the zest and sliced lemon aside.
Add 1/2 cup white wine to the saucepan with the lemon juice. Add 1 thinly sliced shallot and 2 minced garlic cloves. Finally, add 2 sprigs of each parsley and dill. Reduce heat to medium and bring to a simmer.
Season the salmon. Cut a 1 1/2-pound salmon fillet into four equal portions. Pat dry the salmon with paper towels and season with kosher salt.
Cook the salmon. Place the salmon pieces in the poaching liquid. Reduce the heat to keep it at a simmer, and then cover. Cook for about 5-8 minutes. I stop after 5 minutes. The time it takes to poach depends on how cooked you like your fish and how thick it's.
Garnish the salmon: Take the salmon out of the heat. Add the lemon zest, chopped fresh Parsley leaves and dill to the salmon.
Serve: Use a spatula for each piece of salmon to be transferred to your plates. Pour the broth on top. If you like, drizzle olive oil on top. Serve with lemon wedges and slices on the side.

Tips to Make the Best Poached Salmon

It is simple to poach salmon, but there are simple ways you can make it even more enjoyable.

Learn how to tell if salmon has been cooked. When the salmon turns pale pink and flakes easily with a fork, it is done. A thermometer should read at least 125°F.
Take off the skin as soon as it is still warm. It's easier to remove the skin of salmon when it's still warm enough to touch.

What to serve with Poached Salmon

This simple salmon recipe is easy to make in a matter of minutes. Basmati Rice and Couscous are also options if you have more time. This easy salmon recipe can be served with a crunchy and fresh salad like Radicchio, Fresh Fennel, and Orange for a complete meal.

Delicious Ways to Cook Salmon

Baked Lemon Garlic Salmon
Simple Salmon Soup
Slow-roasted Salmon
Two ways to grill salmon

View all Mediterranean Recipes .

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Hojiblanca Spanish Extra Virgin Olive Oil

This olive oil is slightly peppery in flavor. To add something extra, drizzle it on salads, poached fish, or soups.

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Poached Salmon

Simple salmon is cooked in garlic, lemon and white wine until tender. This recipe is quick and easy to prepare, and only requires one pan. It's perfect for weeknight meals.

Course Main Course , Entree, Dinner

Cuisine Mediterranean Diet Friendly

Diet Gluten Free, Kosher, Low Lactose

Prep time 5 min

Cook Time 5 Minutes

Total time 10 minutes

Servings

Calories 351 kcal

Author Suzy Kardsheh

Ingredients

2 large lemons
1/2 cup white wine
1 shallot, thinly sliced
2 garlic cloves, minced
3 sprigs parsley
3 sprigs dill, (or 1/2 to 1 teaspoon dried dill)
1 1/2 Salmon fillet, cut into four equal parts
Kosher salt
Hojiblanca Spanish Extra Virgin Olive Oil, to drizzle (optional).

Instructions

Zest the lemon, then juice one. For garnish, slice the second lemon in wedges or rounds. Set aside.
Make the poaching liquid by combining the wine, lemon juice and shallot in a large saucepan with lid. Add 2 sprigs of parsley and 2 sprigs of dill. Reduce heat to medium and bring to a simmer.
Season salmon: Pat the salmon dry, and season it with kosher salt.
The poaching liquid is used to cook the salmon. Reduce heat to keep the salmon warm. Cover with a lid. Cook the salmon for 5 to 8 mins, depending on its thickness and desired doneness. I recommend that you cook it for at least 5 minutes. As the salmon cooks, chop the rest of the parsley and dill.
Serve: Place the salmon on four plates. Top with some of the poaching liquor. The salmon can be seasoned with lemon zest, chopped Parsley, and dill. If desired, drizzle with extra virgin olive oil. Serve immediately with lemon wedges and slices on the side.

Notes

This recipe will work with both skin-on and non-skin salmon. You may need to use a sharp knife to cut off the skin if you are using skinless salmon.
To browse high-quality Mediterranean ingredients such as olive oils, honey and jams, visit the shop

Nutrition

Carbohydrates: 7.5g

The Mediterranean Dish published the article Poached Salmon.

By: Suzy Karadsheh
Title: Poached Salmon
Sourced From: www.themediterraneandish.com/poached-salmon/
Published Date: Wed, 22 Mar 2023 12:57:44 +0000

Frequently Asked Questions

Are certain conditions such as diabetes or heart disease compatible with the Mediterranean diet?

The Mediterranean Diet is suitable for people suffering from certain conditions such as diabetes. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Light exercise can also help to stabilize blood sugar levels. Healthy food swaps such as replacing white bread with whole-grain bread or adding nuts to salads instead of crackers can contribute to a balanced meal plan suitable for managing symptoms of many different health conditions.

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet is primarily a plant-based diet. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. Because of their historical presence in the Mediterranean Sea, red meat, poultry and fish are also found in small amounts. If you choose to eat a vegetarian or vegan diet, these protein sources can be eliminated. Other dairy sources, such as tofu and soy yogurt, are great alternative options for added nutrition and protein.

Is Banana permissible in the Mediterranean diet

Yes, bananas may be eaten on the Mediterranean Diet. Bananas, a nutritious, low-calorie fruit, can provide beneficial dietary fibre, potassium, vitamin B6. As a healthy side dish, it can be incorporated into meals by adding sliced or mashed bananas to porridge, smoothies, salads, or even sweet potatoes. It could also be enjoyed as a snack with nut butter such as almond or peanut for added proteins. When following the Mediterranean diet, it may be beneficial to pair fruits such as bananas with a source of healthy fats like nuts and seeds to improve digestion and promote satiety when eating meals throughout the day.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal has many uses and is a great choice for healthy breakfasts. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Is the Mediterranean Diet gluten-free possible?

Yes, it is possible to adapt the Mediterranean diet to be gluten free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. Individuals who are allergic to dairy and milk may find it beneficial to choose lactose-free options for protein. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

What foods are not permitted on a Mediterranean-style diet?

Certain food groups are excluded from the Mediterranean diet, such as processed foods and added sugars. Some foods should be avoided in order to preserve the health benefits. Although these foods are fine to eat occasionally, they can cause problems for your health if you eat them regularly.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items may be quickly absorbed by your body as sugars which can lead to weight gain. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other forms of sugar also fall into this category. As such, limit your intake soda, tea with additional sugars, and juices. These sweetened drinks won't support weight control or healthy nutrient profiles.

It is best to avoid red meats and processed foods in Mediterranean-style meal plans. Red meats and processed foods are high in saturated fats, which raises cholesterol levels and increases the risk of developing heart disease. Because nitrates are associated with cell damage responses in the cells, processed lunchmeat products can increase cancer risk. Dairy products should also not be consumed regularly as some cheese contains considerable amounts of saturated fats too - except for feta which is low in saturated fat content - otherwise, stick only to skimmed milk or yogurt products when considering dairy options because these will generally be lower in total fat intake than heavy cream or creme fraiche alternatives that contain higher doses of calories in their ingredients listing.

Finally, fish ought not to be consumed beyond three times per week according to reliable estimates by nutrition experts who advocate for adhering strictly to certain limits depending on the type of fish being served up during mealtime plans - choose wisely which types you consume as some may contain mercury issues which diminish its healthful value impacting its nutritional intake benefits overlooked in most cases otherwise stated upfront when researching general information on particular seafood varieties commonly found strewn across local deli displays seen regularly at markets worldwide today.

Statistics

1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

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How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is an excellent way to improve your overall health and life quality. This eating pattern focuses on including healthy fats, whole grains, legumes, and fresh fruits and vegetables in daily meals. Eating this way can lead to potential health benefits such as better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, enhanced cognitive function, and improved weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

Stop eating high-calorie snacks like chips and start substituting for healthy vegetables like hummus, hummus appetizers, or other traditional greens and bean dishes.
Learn how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables.
You can increase your hunger after eating by incorporating legumes and grains.
Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
Instead of traditional oils, you can use olive oil as your primary cooking fat.
To complete your Mediterranean experience, you can enjoy red wine from time to time.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. If combined with regular exercise of an average intensity, one can see more dramatic improvements in short-term results as well as long-term benefits on body composition, health status, and even chronic disease prevention.