How To Poach Wild Salmon

Tips on Using Liquid as the Key to Cook Your Fish

Poaching is a method of cooking fish in which you submerge your fillets into a hot liquid such as water, wine, broth or milk, for example. It’s one of the healthiest ways to cook wild salmon because the fish is not cooked in a fat such as oil or butter, either of which are commonly used when pan-frying or baking.

Because poaching generally happens at a very low heat, it lends itself to a gradual and gentle way of cooking. Like steaming, poaching keeps the fish moist and enhances its natural flavor.

Prepping Your Salmon

Prepare the salmon by patting it with a clean kitchen towel or paper towels to remove any excess moisture before you begin cooking it.

Set Up Your Liquid

In a saucepan, prepare whatever liquid you are going to use to poach the salmon. This can be something as simple as water, if you want to maintain the flavors of the fish in the most pure way. Otherwise, if you want a little more flavor, try using some white wine. If you want to, you can add some aromatics such as dill, celery leaves, onion, or fennel. As the fish is cooking, it will absorb these flavors.

Bring the liquid mixture to a simmer and then place the filet directly into the pan so that the mixture nearly covers the entire filet. This method is called shallow poaching.

Keep the heat low, and don’t feel the need to bring the mixture to a boil. If the water is too hot, it will cause the fish’s proteins to tighten and become tough. Even without bringing the mixture to high heat, the fish will still cook quickly, generally 10 minutes for a filet that is an inch thick. If you want to be certain, you can use a digital thermometer to ensure that the fish is done. Aim to shoot for an internal temperature of 145 °F.

Here Are Some Poached Wild Salmon Recipes We Love

This recipe combines morels and peas in buttery, creamy perfection.

This citrus-poached recipe is simple but nonetheless full of flavor.

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