How to Poach Salmon
Originally published June 2016
A few weeks ago, I shared a recipe for Fennel & Mint Slaw. What I didn't share at the time was how lovely it is as a canvas for poached salmon. I don't cook fish nearly often enough, but I absolutely love eating it. Something happened when I was pregnant, and I just couldn't tolerate the scent of it cooking.
That's where poaching comes into play. It doesn't permeate the air as heavily, or leave a lingering scent, the way pan frying or sauteing does. The same goes for roasting—another great, healthy way to prepare fish. Poach salmon is much easier than you may think.
The ease in preparing poached salmon combined with the healthier approach vs. pan frying is a big appeal. My kids, however, don't like salmon at all, so this means I usually make it for lunch. That's the reason this recipe is written for only 1 serving.
Depending on the size of your skillet, you can easily fit 2 or 3 fillets in the pan. Cook a few, and store the leftover in a container to have for an easy protein-rich salad add-in during the week. If you're skillet isn't deep enough, then use a pot. I love the way poached salmon pairs with fennel.
The fish itself is plain, but the trick is making sure you get a forkful of the fennel salad with each bite. I prefer my salmon cooked rare to medium-rare. Chefs will say this is the only way to eat it, but that's the beauty of cooking it yourself at home. Make the salmon the way you like it, so keep that in mind, and add a few more minutes to the cooking time if you like it cooked medium to medium-well.
Regarding the cooking water, don't toss it. Once the fish is removed, add some aromatics—onion, carrots, garlic, celery, and turn it into a light seafood broth. A perfect springboard to your next pot of soup, obviously one that is fish-centric. You can even add some aromatics to the water before poaching to boost the flavor of your salmon. I like doing that if I’m not too short on time.
How to Poach Salmon
1- inch thick salmon fillet about 5 ounces
Kosher salt
Fill an 8-inch skillet with water, leaving a 1/2-inch border from the rim.
Bring to a boil. Salt the water, to taste (a thick pinch is what I use). Reduce heat to a simmer, then gently place the salmon in the pan. There should be enough water to cover the salmon completely (add more water, if needed)
Cook for 2 minutes. Remove the pan from heat, and let the fish sit in the hot water for 3 minutes more.
Serve as desired. I love it with this Fennel & Mint Slaw.