NOTE: This post contains affiliate links to products I regularly use and love. As an Amazon Associate I earn from qualifying purchases.
Deep flavors permeate this poached salmon
Recently, I started a much more intentional postpartum weight-loss journey. As a result, it’s a no brainer that eating lighter meals that are rich in protein and fiber is the way to go. This recipe highlights salmon poached in an aromatic broth of celery leaves, fennel seed, garlic, and thyme. A healthy main dish with major flavor but without major calories.
How to poach salmon like a pro
Like many cooking techniques, there is an art to poaching. The key is to use a low temperature with slightly prolonged cooking time. However, when cooking fish, naturally the cooking time is quite short.
In this case, you can simply cook the salmon on low medium heat, partially submerged in the poaching liquid (a.k.a. shallow poaching), for about 7 to 10 minutes or to your preferred doneness. Incredibly quick and easy!
There’s no need to fear…plenty of flavor is here!
When most people think about poaching protein, they immediately assume that the food will lack color and flavor. It’s true that it won’t have the sear achieved with sautéing, grilling, or roasting. But there is succulent juiciness that comes from protein poached in a liquid that is well-seasoned with aromatics and herbs, in addition to its own juices.
Prefer more color? Lightly sear the salmon before poaching
However, if you like a little bit of a sear, feel free to do so. Just be sure to sear the fish at high-temp quickly and finish cooking it in the poaching liquid. Your poaching time may need to be reduced by a few minutes to avoid overcooking.
Now, it’s time to poach!
Pin this Recipe
- 3-4 salmon fillets (4-6 oz each), skinless
- 1/4 tsp sea salt
- 1/8 tsp ground black pepper
- 1 tsp olive oil
- 3 garlic cloves, chopped
- 2 1/2 c broth of your choice
- 1/2 onion, halved
- 1/3 c fresh celery leaves
- 1/4 tsp fennel seed
- 8 sprigs of thyme
- Lemon for garnish and to squeeze on fish
- Season and saute. Season the salmon fillets with salt and pepper. In a large skillet on medium heat, add the oil and saute the garlic.
- Prep the poach. Pour in the broth and add in all of the remaining ingredients. Bring it to a simmer.
- Poach the salmon. Nestle the salmon (skinned side down) into the poaching liquid. Place some of the celery leaves on top of the salmon. Cover and cook for 5-10 minutes (depending on the thickness) or to the desired doneness. Be careful not to overcook.
- Add some zing. Serve with a squeeze of lemon juice over the fish before serving and a side of veggies of your choice. Enjoy your nutritious dinner!
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 427Total Fat: 24gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 112mgSodium: 476mgCarbohydrates: 8gFiber: 1gSugar: 3gProtein: 42g
The nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used. I am not a doctor, nor a certified nutritionist and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your health. Please consult your personal physician with any questions you may have regarding your own health and diet.