Poached Salmon with Fresh Herb Salad

Poached Salmon with Fresh Herb Salad

Gently cooking salmon in a savory broth keeps the fish moist and tender. Serve it warm or chilled with the salad of fresh herbs.

From EatingWell: March/April 2012
Yield: 4 servings, 4 ounces salmon & about 1 cup salad each
Active Time: 20
Total Time: 35


  1. 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  2. 1 teaspoon plus a pinch of salt, divided
  3. 2 cups dry white wine
  4. 2 cups water
  5. 10 whole black peppercorns
  6. 1/4 teaspoon crushed red pepper
  7. 1 bunch fresh mint
  8. 1 bunch flat-leaf parsley
  9. 1/3 cup thinly sliced shallot
  10. 2 tablespoons extra-virgin olive oil
  11. Juice of 1 lemon, divided


  1. Season salmon with 1 teaspoon salt. Bring wine, water, peppercorns and crushed red pepper to a simmer in a large saucepan. Reduce the heat so the liquid is steaming, but not bubbling. Place the salmon in the steaming liquid (the fillets will fit tightly) and cook very gently until just cooked through, 6 to 10 minutes. Remove the salmon from the liquid.
  2. Toss mint and parsley leaves, shallot, oil and 1 tablespoon lemon juice in a medium bowl. Season with a pinch of salt.
  3. Drizzle the salmon with the remaining lemon juice and serve with the salad.

Tips & Notes

  • Make Ahead Tip: Poach salmon (Step 1) and refrigerate in poaching liquid for up to 1 day. Drain; let stand at room temperature for 30 minutes before serving.


Nutrition Per Serving: 262 calories; 12 g fat (2 g sat, 7 g mono); 66 mg cholesterol; 5 g carbohydrates; 29 g protein; 1 g fiber; 700 mg sodium; 692 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (36% dv), Potassium (20% dv), omega-3s

0 Carbohydrate Serving

Exchanges: 1 vegetable, 4 lean meat, 1 1/2 fat