Mill City Cooks

Poached Wild Salmon

By: Chef Heather Meyer

Wild salmon (not farm-raised) is one of the best sources of essential fatty acids (such as the all-important Omega-3) a rich source of high-quality protein. It generally contains low amounts of contaminants (like mercury) compared to other seafood. Wild salmon is also a true brain food, improving everything from your synaptic connections to your mood and reducing your risk of Dementia and Alzheimer’s. Find wild-caught Atlantic Sockeye, Coho and Chinook salmon at the Market from our trusted vendor Wild Run Salmon most Saturdays year-round!

Ingredients

  • 1/2 cup dry white wine
  • 1/2 a medium-sized onion, thinly sliced
  • 1 lemon with seeds removed, thinly sliced
  • 1/4 teaspoon sea salt
  • A pinch of black peppercorns
  • 1 sprig each of fresh rosemary, dill, parsley and sage
  • 2 5-ounce salmon fillets from Wild Run Salmon

Method

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.