5 from 48 votes
Poached Salmon
Poached Salmon is gently cooked in a simmering mixture of white wine, lemon juice, shallots, garlic, and fresh herbs like parsley and dill. This technique yields tender, moist fish with subtle citrus and herb notes. Served with lemon zest and optional olive oil drizzle, it offers a clean, delicate flavor profile perfect for a light dinner or elegant main course.
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings:
4
Calories:
351 kcal
Course:
Main Course, Dinner
Cuisine:
Mediterranean
Ingredients
- 2 lemon large
- 1/2 cup white wine
- 1 onion thinly sliced, or shallot
- 2 garlic minced, cloves
- 3 parsley sprigs
- 3 dill or ½ to 1 teaspoon dried dill, sprigs
- 1 1/2 pounds salmon fillet sliced into four equal portions
- kosher salt
- extra virgin olive oil for drizzling (optional, Hojiblanca Spanish variety
Instructions
- Prepare the lemon: Zest, then juice one lemon. Slice the second lemon into wedges or rounds for garnish. Set aside.
- Prepare the poaching liquid: In a large saucepan with a lid, combine the wine, lemon juice, shallot, garlic, and 2 sprigs parsley, and 2 sprigs dill. Bring to a simmer over medium heat.
- Season the salmon: Pat the salmon dry and season with kosher salt on both sides.
- Poach the salmon: Nestle the salmon in the poaching liquid. Lower the heat to maintain a simmer and cover. Cook for 5 to 8 minutes, depending on the thickness of the fish and your desired doneness (I stop at 5 minutes). While the salmon poaches chop the remaining sprig of parsley and dill.
- Serve: Transfer the salmon to four serving plates and top with a bit of the poaching liquid. Sprinkle the salmon with lemon zest, chopped parsley, and dill. Add a drizzle of extra virgin olive oil if using. Serve immediately, with lemon wedges or slices on the side.
Cup of Yum
Notes
- Both skin-on and skinless salmon work well; remove skin just before serving if desired.
- Use fresh herbs and good-quality white wine to enhance the poaching liquid's flavor.
- Monitor cooking time to avoid overcooking; 5 minutes is sufficient for thinner pieces.
- Serve immediately with lemon slices to complement the mild, herbal flavors.
Nutrition Information
Calories
351kcal
(18%)
Carbohydrates
7.5g
(3%)
Protein
34.7g
(69%)
Fat
18g
(28%)
Saturated Fat
2.7g
(14%)
Polyunsaturated Fat
5.1g
(30%)
Monounsaturated Fat
8.7g
(44%)
Cholesterol
93.6mg
(31%)
Sodium
79.4mg
(3%)
Potassium
965.9mg
(21%)
Fiber
1.8g
(7%)
Sugar
2.2g
(4%)
Vitamin A
201.4IU
(4%)
Vitamin C
31.2mg
(35%)
Calcium
44.8mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 351
% Daily Value*
| Calories | 351kcal | 18% |
| Carbohydrates | 7.5g | 3% |
| Protein | 34.7g | 69% |
| Fat | 18g | 28% |
| Saturated Fat | 2.7g | 14% |
| Polyunsaturated Fat | 5.1g | 30% |
| Monounsaturated Fat | 8.7g | 44% |
| Cholesterol | 93.6mg | 31% |
| Sodium | 79.4mg | 3% |
| Potassium | 965.9mg | 21% |
| Fiber | 1.8g | 7% |
| Sugar | 2.2g | 4% |
| Vitamin A | 201.4IU | 4% |
| Vitamin C | 31.2mg | 35% |
| Calcium | 44.8mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.