Simple Poached Salmon

Poaching works well with fish, because the method is so gentle that you are guaranteed to have moist flaky deliciousness.

This can be served hot or cold, but either way, it will be wonderfully moist and delicate, and takes minutes to make.

I was inspired to create this recipe after seeing an Instagram post by The Food Network called “Last Minute Salmon.” It used multiple pans and kitchen bowls, had about 20 ingredients, including an entire cup of maple syrup, and magically when it came time to serve, a pot of rice appeared out of nowhere.

When you have a team of people shopping and creating recipes for you, sous chefs chopping your veggies, and video experts cutting frames to seconds, it makes throwing together a “last minute” gourmet meal look easy. The reality is it would take a person with an average skillset at least a couple of hours to prep and clean up this meal.

This recipe realistically can be on the table within 20 minutes. It’s high in protein, fiber, and heart healthy omega-3 fatty acids. Of course, you need to have the ingredients on hand so there is some forethought. This is definitely not a pantry meal. At least I don’t always have gorgeous wild caught salmon filets and delicate prewashed mesclun greens hanging around, but you will have this on the table faster than a Door Dash meal.

Ingredients in this Lemon Wine Poached Salmon:

Salmon filet – skinned and free of bones

Rice based cooking wine – or any dry wine will do

Whole lemon – lemon zest is going into the poaching liquid, and some of the flesh of the lemon will be used as garnish by making four crosswise slices, and then a few wedges to flavor the dollop of Greek yogurt that goes on top at the time of service, and as an acid component to the simple green salad

Salt – added to the poaching liquid – I typically use fine sea salt, and reserve flaked or more coarse salt as finishing salts on dishes

Simple green salad – I used prewashed mesclun mixed greens with slivers of red onion, and dressed the salad with fine sea salt, fresh ground black pepper, a little dried Italian seasoning, a splash of balsamic vinegar, a squeeze of fresh lemon, grated Parmigiano Reggiano that I keep on hand in the frig, and a drizzle of extra virgin olive oil. (To keep this dairy free, use a sprinkle of nutritional yeast in place of Parmigiano Reggiano cheese.) Use your favorite cleaned greens, and favorite dressing that you have on hand. Plan on 8 cups of greens if you will use this recipe to serve four.

Greek yogurt topping for salmon – While the salmon is poaching, I put a little Greek yogurt in a small bowl, add a squeeze of lemon, a pinch of sea salt, and some fresh dill. Any herbs you have on hand will do like basil or parsley, or even a small amount of dried dill or Italian seasoning. No yogurt? No problem. Swap sour cream or creme fraiche. Dairy free lifestyle? Try a little mayo, some mashed avocado, or drizzle with a little dressing from your simple salad.

How to Make This Salmon Dish on Instagram

View this post on Instagram

A post shared by Tina Marinaccio (@tina_integrative_dietitian)

Print

Simple Poached Salmon

Cuisine anti inflammatory, antiinflammatory, dairy free, entree, fish, Healthy, keto, low carb

Keyword 30 Minute Meal, 5 Ingredients, Anti Cancer, Anti Inflammatory, Detox, Easy, Entree, gluten free, healthy, high protein, One Pan, Pescetarian, Salad, salmon

Prep Time 10 minutes

Cook Time 10 minutes

Servings 4

Ingredients

• 1 pound salmon filet cut into four equal pieces
• 1 cup rice based or dry white wine
• 1 lemon – Both zest and flesh
• ¼ teaspoon fine salt plus a pinch for the yogurt sauce
• ½ cup Greek yogurt unsweetened
• 2 tablespoons of fresh herbs like dill basil, parsley, or ¼ teaspoon dried dill or Italian seasoning

Instructions

1. Place salmon in a medium nonstick skillet
2. Add wine, zest from lemon, and fine salt
3. Thinly slice four lemon slices from the center of the lemon and set aside for garnish, as shown in picture
4. Cover and simmer until salmon achieves a minimum internal temperature of 145 degrees and flakes easily, about 10-15 minutes
5. Meanwhile, in a small bowl, mix Greek yogurt with herb of choice, a squeeze of a lemon wedge, and a pinch of fine salt, then set aside
6. Prepare simple green salad using guidelines above, or your favorite greens and dressing
7. Once salmon is cooked through, plate salad, top with a salmon filet, a dollop of Greek yogurt, and garnish with a lemon slice

Recipe Notes

Serves Two to Four