Mill City Cooks

Poached Wild Salmon

By Chef Heather Hartman
½ c. dry white wine
1/2 onion, thinly sliced
1 lemon, thinly sliced (remove seeds if possible)
1/4 tsp sea salt
1 sprig of rosemary
1 sprig of dill
1 sprig of parsley
1 sprig of sage
2 (5-oz) wild salmon fillets or salmon steaks

Combine 2 1/2 cups of water with the onion, lemon, salt, peppercorns, and herbs in a large skillet over high heat and bring to a boil. Once boiling, reduce the heat to medium, cover, and let simmer for 10 minutes.

Add the salmon, cover, and continue to gently simmer for 5 minutes (a little longer for fillets or steaks that are thicker than 1/2 inch), or until fish flakes easily with a fork. Lift the fillets from the pan with a spatula, discard the poaching liquid, and serve.

If you are cooking a larger amount of salmon, you can reuse the liquid until all the fish is cooked.

You can also poach the wild salmon ahead, chill, and serve atop a mixed green salad with an herb aioli or an arugula walnut pesto.

This is also an excellent way to cook fish for Potato Fish Cakes.





Wild salmon (not farm-raised) in particular is a true brain food: one of the best sources of Essential Fatty Acids (such as the all-important Omega-3), a rich source of high-quality non-land animal protein, low saturated fat, generally among the lowest amounts of contaminants (such as mercury) among seafood, and other health properties — wild salmon can help do everything from improve your brain matter, your mood, your synaptic connections, your arteries, reduce your risk of stroke and Dementia and Alzheimer’s and much more.

(Cited from