Poached Salmon with Fresh Herb Salad

Poached Salmon with Fresh Herb Salad

2 Reviews
From: EatingWell Magazine, March/April 2012

Gently cooking salmon in a savory broth keeps the fish moist and tender. Serve it warm or chilled with the salad of fresh herbs.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1¼ pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  • 1 teaspoon plus a pinch of salt, divided
  • 2 cups dry white wine
  • 2 cups water
  • 10 whole black peppercorns
  • ¼ teaspoon crushed red pepper
  • 1 bunch fresh mint
  • 1 bunch flat-leaf parsley
  • ⅓ cup thinly sliced shallot
  • 2 tablespoons extra-virgin olive oil
  • Juice of 1 lemon, divided


  • Active

  • Ready In

  1. Season salmon with 1 teaspoon salt. Bring wine, water, peppercorns and crushed red pepper to a simmer in a large saucepan. Reduce the heat so the liquid is steaming, but not bubbling. Place the salmon in the steaming liquid (the fillets will fit tightly) and cook very gently until just cooked through, 6 to 10 minutes. Remove the salmon from the liquid.
  2. Toss mint and parsley leaves, shallot, oil and 1 tablespoon lemon juice in a medium bowl. Season with a pinch of salt.
  3. Drizzle the salmon with the remaining lemon juice and serve with the salad.
  • Make Ahead Tip: Poach salmon (Step 1) and refrigerate in poaching liquid for up to 1 day. Drain; let stand at room temperature for 30 minutes before serving.

Nutrition information

  • Serving size: 4 ounces salmon & about 1 cup salad
  • Per serving: 262 calories; 12 g fat(2 g sat); 1 g fiber; 5 g carbohydrates; 29 g protein; 50 mcg folate; 66 mg cholesterol; 1 g sugars; 0 g added sugars; 1,805 IU vitamin A; 30 mg vitamin C; 90 mg calcium; 2 mg iron; 700 mg sodium; 692 mg potassium
  • Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (36% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 4 lean meat, 1½ fat

Reviews 2

January 17, 2013
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By: byersmyers
Easy, quick and delicious My husband loves salmon and this was a recipe he looks forward to having again. I cut the amount of fish in half and wished I had made more for leftovers. Instead of serving herbs as a salad, I cut up the mint and flat parsley, tossed with dressing and served on top of the fish. A real winning combination! Pros: Fast, easy, light but satisfying.
April 15, 2012
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By: EatingWell User
Surprisingly Good This was fresh and yummy. I'm surprised how much I enjoyed the herb salad with the fish. They complemented each other amazingly. I also added fresh oregano to the salad. mmmm good! :) Pros: Easy,Fast
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