Poached Salmon with Fresh Herb Salad

4.1 (8)
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.

Yield: 4 servings, 4 ounces salmon & about 1 cup salad each
Active Time: 20
Total Time: 35


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

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

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

Carbohydrate Serving 0

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

From EatingWell March/April 2012