Poaching salmon in white wine with onions, garlic and fresh herbs makes the fish so juicy, tender and full of flavor. It’s easy, delicious and healthy too.
This is a recipe I often use as a fuss-free, super quick option for cooking salmon. It’s a great method because it infuses the fish with so much flavor and cooks it really gently so it stays delicate and juicy.
I love the texture of the fish. It’s so delicate and juicy and is incredibly flavorful too. Placing the fish on a bed of aromatic vegetables – slices of onion, garlic and parsley stems brings up the flavor of the fish a ton. It also lifts up the salmon above the white wine, which also makes the salmon taste even better, so essentially the salmon is poaching and steaming at the same time. Why use a steaming rack if you can create one out of vegetables that will make the fish incredibly delicious too?
salmon – use about 6 oz of salmon per fillet. This is a great method to use when cooking for one because you can easily make just one portion. However, you can also use this exact method, with the same amount of ingredients and cook as many salmon fillets as will fit into your pan.
onions – slice the onions into 1/4 – 1/2 inch circles.
garlic – smash the garlic gently with the side of your knife which will release more of the garlic flavor into the cooking liquid.
white wine – a dry white wine is best for this recipe. One of my favorites to use for cooking is Sauvignon Blanc.
parsley stems – save some of the parsley to chop up and use to garnish the cooked salmon and the rest of it save to use in other recipes. The stems add flavor to the cooking liquid as well. If you have other herbs, such as dill stems, you can use those in the recipe too.
lemon – Instead of white wine, you can use some lemon juice mixed with water, if you prefer. I like to serve the fish with freshly squeezed lemon juice.
bay leaf – this will also flavor the cooking liquid
How to Poach Salmon
Season the salmon with salt and pepper on both sides.
In a large skillet, place a layer of sliced onions all over the bottom, then add the garlic, bay leaves and parsley stems. Pour in the white wine and water. It should barely cover the vegetables. Save the parsley leaves for other uses, and chop a little bit to garnish the cooked salmon later. To see the best way to store fresh herbs, click here.
Basically, you are sort of creating a steamer for the fish. The onion and parsley stems will elevate the fish above the liquid and at the same time give so much aromatic flavor to the cooking liquid. The fish will cook much more gently from the steam than if it was submerged in the liquid.
3. Place the fish on top of the onion slices and parsley stems. The liquid should barely be touching the fish.
4. Bring the liquid to a boil and then reduce to a simmer. Cook the fish, covered, at a low simmer until the fish is cooked through, about 5-10 minutes, depending on the size and thickness of the fish. The internal temperature of the fish should be 130-135 degrees Fahrenheit on an instant read thermometer.
How To Serve Poached Fish
Serve the fish with lemon and fresh chopped herbs, such as parsley and/or dill.
Your self esteem will shoot through the roof when you have this for dinner. You’ll be so proud of yourself for eating such a healthy meal. Flavor doesn’t have to be sacrificed when eating healthy. Let this recipe prove it to you.