Simple and Healthy Poached Salmon

"Delicious poached salmon with no added oils. Serve with steamed veggies or topped with salsa and a green salad on the side. This method of poaching salmon is from a book of recipes by David Herbert who writes for the 'Weekend Australian' newspaper."
photo by sheepdoc photo by sheepdoc
photo by sheepdoc
photo by Peter J photo by Peter J
photo by kiwidutch photo by kiwidutch
photo by kiwidutch photo by kiwidutch
photo by kiwidutch photo by kiwidutch
Ready In:




  • Lay each salmon fillet onto a piece of aluminum foil skin-side down. Add salt and freshly ground black pepper.
  • Wrap each fillet tightly in the foil. Be sure to make an airtight seal. I fold the foil lengthwise and continue to fold along the seam until the fish is firmly wrapped. Fold/roll in each remaining end until the fish is fully enclosed.
  • Place the wrapped salmon fillets into a large saucepan and cover completely with cold water. Bring to the boil over a medium heat. Reduce heat and simmer gently for 3 minutes.
  • Remove the parcels from the saucepan. Carefully open each parcel and remove the skin from the fish.
  • Serve the salmon topped with your choice of toppings such as salsa, pesto, mango salsa, chunky tomato. Serve with a salad or steamed veges.

Questions & Replies

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  1. sheepdoc
    Easy, fast, and very tasty. One kid said - I don't like fish, but I'm enjoying this. Made for ZWT9.
  2. Peter J
    This came out great and is a really nice and quick method. I used a large fillet and found the three minutes spot on although I do prefer my salmon lightly cooked.
  3. kiwidutch
    I loved this.. DH liked it less.. it will definiately make a massive difference to the flavour if you have wild salmon to hand or farmed, and in a recipe where ALL the flavour needs to come from the fish, wild can not be beaten. DH often remarks of salmon recipes that he wants to taste the fish and not the "extras" on it so much so this should have been right up his street.. but we did have farmed salmon so he said there wasn't enough flavour. Please see my Rating System: I liked the simplicity and that fact that this has no added sugar, syrup etc, but I'm looking at it from a more critical health point of view than DH because I'm trying to shed some unwanted kgs. Like others who reviewed this I looked at the cooking time and increased it as well, but our pieces were also quite thick so I think I added about 10 minutes boiling time ( carefully turned the packages over half way though) and I was delighted to find that it was perfectly cooked though and not dry at all. I will endevour to find wild salmon for this recipe and I will certainly be making it again. Thanks!
  4. weekend cooker
    Made this as written, though I had a couple lemons that I squeezed the juice from. The simplicity was a plus, though maybe the extras not included was a nice change, having for of a fish flavor, and the lemon giving this a subtle flavor flavor. Tagged and made in Pick a Chef 2012.
  5. Foodanimechicki
    I have used this recipe twice, and I definitely will be using it again and again! I, too, found the foil to be a bit different since I'm used to poaching directly in the liquid, but I actually found the salmon to be more moist when cooked in the foil. I used garlic salt, crushed garlic, a squeeze of lemon, and freshly ground black pepper as seasonings for the second time since the first time (with just the salt and pepper) seemed kind of bland. I also had to modify the simmering time because my fillets were rather thick, and I'm kind of squeamish about raw salmon (except when it's sushi ^_^)...I actually simmered mine for 8 minutes. The skin pulled away easily, and the fish flaked nicely. I may use this recipe to create a salmon salad, kind of like tuna, that I can use for lunches or snacks. Thank you for an awesome recipe!!!


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