• prep: 5 min
  • cook: 10 min
  • total: 15 min
Print Print Save Save
  • servings:
  • Summary

    Whether you are entertaining a crowd or making a simple meal for one, there’s nothing more easy, healthy, and delicious than poached salmon. This is my hands down favorite way to prepare salmon, because it’s so quick! Start to finish it takes only 15 minutes (at least with a small fillet), and it doesn’t stink up the kitchen the way broiling or frying salmon can. The method we use is “shallow poaching”. Rather than submerging the salmon into a poaching liquid, we rest it on a bed of shallots, parsley, and dill, with a little white wine and water, bring to a simmer, cover and cook. The salmon cooks gently and absorbs the flavors of the aromatics. Updated from the recipe archive, first posted 2004.

    Ingredients

    • 1 to 1½ pounds salmon fillets, pin bones removed
    • Salt
    • ½ cup dry white wine (a good Sauvignon Blanc)
    • ½ cup water
    • 1 shallot, peeled and thinly sliced or a few thin slices of onion
    • Several sprigs of fresh dill or sprinkle of dried dill
    • A sprig of fresh parsley
    • Freshly ground black pepper
    • A few slices of fresh lemon to serve

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 1295 % Daily Value *
    • Total Fat: 71 g 109.34%
    • Saturated Fat: 10 g 51.03%
    • Trans Fat: 0 g %
    • Cholesterol: 184 mg 61.23%
    • Sodium: 1141 mg 47.53%
    • Calcium: 81 mg 8.08%
    • Potassium: 1145 mg 32.73%
    • Magnesium: 0 mg 0%
    • Iron: 10 mg 57.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 83 g %
    • Dietary Fiber: 1 g 3.52%
    • Sugar: 0 g
    • Protein: 82 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 4 g
    • Omega 6 Fatty Acid: 15 g
    • Vitamin A 0.99%
    • Vitamin C 0.57%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat10
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch5
    • Exchange - Vegetables0
    • Exchange - Lean Meat9
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total5 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total10 oz-eq

    OTHER RECIPES YOU MAY LIKE...