Poached Salmon

Serves 4 to 6

1)    Rinse briefly under cold water your freshly bought 4 slices of salmon filet (1 and ½ to 2 inches wide), or cross-cut salmon steak. Place on a glass, porcelain or other non-porous plate, cover with plastic wrap and store in the coldest part of your refrigerator.

2)    VEGGIE INGREDIENTS FOR POACHING LIQUID: Wash well and chop or slice the following, placing each vegetable into a separate bowl or plate until they are all ready to be cooked. While the onion, garlic, fennel, seaweed or sea-vegetable stalks and tomato are required, the other veggies are just suggestions and may be replaced by ones you prefer—or are available. Fennel neutralizes fishy taste (if any) and enriches the flavor with its dill and anise fragrance.

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          4)    POACHING PROCESS:  In a big skillet or pot,
          a)    sauté chopped onions on low heat in the olive oil
          b)    when they start to get glassy, add chopped garlic & sauté for 1/2 a minute
          c)    add carrots and Worcestershire and soy sauces and mix for a few seconds, then add hot water. Cook for 2 minutes
          d)    add all the rest of the veggies, mix and sauté about 5 seconds—but make sure heat is low enough and there is plenty of moisture in the mix to prevent burning—if necessary, a splash of water can be added to prevent that

          e)    add the turmeric, sweet red paprika, ginger, cayenne, thyme, lemon juice and zest—add more water, if needed, to avoid burning—cook on medium for 1-2 minutes, then reduce heat to Low and simmer for 10 more minutes or until veggies are beginning to soften
          f)      add enough water to almost cover the salmon that you WILL BE placing into this poaching liquid, cook for 10 seconds and
          g)    add the salmon—skin side down
          h)    cover skillet or pot and simmer for 3-4 minutes
          i)      turn salmon skin side up and simmer until salmon is flaky, opaque and pale pink
          j)      turn salmon back to skin side down and check it’s ‘done’ status—should be cooked through, and the skin should be soft enough to be cut with a fork.
          k)    Serve with organic whole-grain, wild or brown rice, with veggie-rich sauce spooned over it.
          l)      Leftover sauce keeps well in the refrigerator for 10-12 days, makes excellent salad dressing, and can also be used to flavor side dishes.


      • ½ cup or more extra virgin olive oil
        ¼ teaspoon turmeric
        1/3 teaspoon sweet red paprika
        ¼ teaspoon powdered (or chopped fresh) ginger
        a dash (to taste) cayenne pepper
        a pinch of thyme
        >½ tablespoon soy sauce
        ¼ teaspoon Worcestershire Sauce
        1 tablespoon fresh lemon juice
        ¼ teaspoon lemon zest


  • ½ red onion (about 1 and ½ cups) chopped
    6 cloves of fresh garlic–chopped
    1 and ½ large Heirloom (or other) tomato—chopped
    1 cup seaweed or sea-vegetable stalks–chopped
    1 fennel bulb and stalks with attached dill strands—chopped
    1 whole green, yellow or red bell pepper—chopped
    1 carrot—chopped
    2 baby bok-choy, or 3 big kale or chard leaves—sliced—optional
    1 whole zucchini—sliced & quartered

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