Poached Salmon {Fast & Healthy Salmon Recipe} – WellPlated.com


I’ve cooked salmon every which way to Sunday, and Poached Salmon is the quickest, easiest, and sneakily swankiest of them all.

A platter of poached salmon and lemon

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Poaching is a method of cooking in which food is submerged in a liquid (water, stock, milk, and wine are all popular) then cooked through gently.

Poaching sounds pinkies-up fancy, a description I now find amusing since I discovered how simple it is to make.

  • You can serve poached salmon for a dinner party and get a wow factor with less effort than you need for Salmon Wellington or Stuffed Salmon.
  • It doesn’t leave any lingering smells in your kitchen, unlike other stovetop fish recipes like Blackened Salmon.
  • It cooks FAST (we’re talking 3 to 5 minutes for a single fillet). You can make it for healthy weeknight dinners on busy evenings.
  • Poaching is healthy. You don’t need any oil, and your salmon comes out nice and moist.
A plate with poached salmon, broccoli, and lemon wedges

How to Know When Salmon is Done

Poached salmon cooks FAST.

Individual fillets will cook in as few as 3 minutes; a larger fillet will be ready in 15.

  • The best way to know if salmon is done cooking is to use an instant read thermometer like this.
  • For an upgrade, I can’t recommend this thermometer enough (it’s dead accurate and fast).
  • Salmon is considered cooked at 145 degrees F. I remove mine at 135, then let it rest. The temperature will continue to rise as it sits.

When in doubt, check early. If you overcook poached salmon, it will taste dry.

How to Make Poached Salmon

To poach salmon, you need little beyond a salmon fillet, water, salt, and pepper.

While you can make poached salmon in milk, I chose to use water for this simple recipe.

I doctor my poaching liquid up with a little vinegar, honey, and lots of fresh dill. Feel free to experiment with other herbs.


The Ingredients

  • Salmon. Packed with omega-3 fatty acids and lean protein, salmon fillets are both healthy and delicious. I love using a poaching method for salmon because it makes it incredibly tender and moist.
  • Water. The easiest, most convenient liquid for poaching salmon.

Substitution Tip

If you are feeling extra fancy, you can use dry white wine for the poaching liquid (omit the vinegar and honey). I prefer poached salmon no wine, as I think the wine is better saved for enjoying with the meal, and water yields excellent results.

  • White Vinegar. For a little acidity in the poaching liquid.
  • Honey. For a touch of sweetness to balance the acid.
  • Salt. Salt helps give the poaching liquid (and salmon) flavor.
  • Dill. With fresh, almost cirtus-like flavor, dill is a delicious addition to this poached salmon.
  • Peppercorns. Whole peppercorns add subtle spice to the poaching liquid.
  • Bay Leaf. Another subtle ingredient that completes this dish. The bay leaf imparts a freshness and lightness into the poaching liquid that you don’t want to skip.

The Directions

  1. Whisk vinegar, honey, and salt together in a large pan.
Four salmon filets in water in a pan
  1. Add the salmon. Pour in water until the salmon are barely covered.
A pan with water and fish
  1. Top with the dill, peppercorns, and bay leaf.
A saute pan with fish fillets and herbs
  1. Bring to a boil over medium-high heat, then let simmer 2 minutes. Check the salmon for doneness, and cook longer if needed. Remove the salmon to a plate. Cover and let rest for a few minutes, then ENJOY!
Easy poached salmon with lemon

Storage Tips

  • To Store. Refrigerate salmon in an airtight storage container for up to 2 days. 
  • To Reheat. Very gently rewarm leftovers in a skillet on the stovetop over medium-low heat or in the microwave. Or, skip the reheating and enjoy the leftover salmon cold or at room temperature. 

What to Serve with Poached Salmon

Recommended Tools to Make this Recipe

The Best Saute Pan

Every kitchen needs a high-quality saute pan. This one has heat-resistant handles and is even safe to use in the oven.

A platter of poached salmon and lemon

Did you make this recipe?

Let me know what you thought!

Leave a rating below in the comments and let me know how you liked the recipe.

Grab a pan, we have a plan.

It’s poached salmon time!

Frequently Asked Questions

What Can I Do with Leftover Poached Salmon?

Leftover salmon makes a delicious addition to pasta (like Garlic Pasta). It can also be used to make Salmon Croquettes.

Can I Use a Different Type of Vinegar?

Yes, you can use a different type of vinegar for this recipe. A swap will alter the flavor profile a bit, so make sure to use a complementary vinegar like apple cider vinegar or white wine vinegar.

  • 2 tablespoons white vinegar
  • 1 tablespoon honey
  • 2 teaspoons kosher salt
  • 4 (6-ounce) center cut salmon fillets skin on
  • 12 sprigs fresh dill plus additional chopped dill for serving
  • 6 whole peppercorns
  • 1 bay leaf
  • Cracked black pepper lemon wedges (for serving)

  • Fill a saute pan wide enough to hold the salmon in a single layer without overlapping the fillets and tall enough to cover the salmon with water about 1/4 of the way to the top. Add the vinegar, honey, and salt. Whisk to combine.

  • Carefully lower the salmon fillets into the pan in a single layer. Add more water so that they are just barely covered.

  • Scatter the dill, peppercorns, and bay leaf over the top.

  • Bring the water to a gentle boil over medium-high heat. Simmer the salmon, adjusting the heat as needed so that you maintain a steady simmer but not a rapid boil. Let cook 2 minutes.

  • Check the temperature of the salmon using an instant read thermometer. It should be around 135 to 140 degrees F, no more (fish is considered cooked at 145 degrees F, but the temperature will continue to rise as it rests). If needed, cook it 1 to 2 minutes more. DO NOT overcook or your salmon will be dry.

  • With a wide spatula, gently lift the poached salmon out of the water and place it on a plate (discard the poaching liquid). Cover and let rest 4 minutes. Enjoy hot, sprinkled with additional chopped dill, cracked black pepper, and a squeeze of lemon as desired.

  • TO STORE: Refrigerate salmon in an airtight storage container for up to 2 days. 
  • TO REHEAT: Very gently rewarm leftovers in a skillet on the stovetop over medium-low heat or in the microwave. 

Serving: 1(of 4)Calories: 260kcalCarbohydrates: 4gProtein: 34gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 94mgPotassium: 843mgFiber: 1gSugar: 4gVitamin A: 117IUVitamin C: 1mgCalcium: 24mgIron: 1mg

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