Poached Salmon

Poached salmon is a gentle cooking method where salmon fillets are slowly simmered in a flavorful liquid, such as water, broth, or wine, often infused with aromatics like herbs, citrus, and vegetables. This technique results in a tender, moist, and flaky texture, making it a popular and elegant dish in many cuisines, particularly in European and North American cooking.

🍳 View the full Poached Salmon recipe →

🍽️ Nutrition at a glance

Poached salmon is an excellent source of high-quality protein and healthy omega-3 fatty acids, while being relatively low in carbohydrates and fat compared to fried preparations. A typical serving (around 150g) provides roughly 250-300 calories, along with significant amounts of vitamin D, B12, and selenium.

Nutrition breakdown

Calories	350 kcal
Protein	34 g
Carbs	0 g
Fat	22 g
Fiber	0 g
Sugar	0 g
Sodium	80 mg
Vitamin D	988 IU
Vitamin B12	4.9 mcg
Niacin (B3)	12 mg
Selenium	40 mcg
Phosphorus	350 mg
Potassium	534 mg
Omega-3 (EPA+DHA)	1.8 g
Astaxanthin	trace

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Culturally, poaching is often associated with refined, health-conscious dining, as it preserves the fish's delicate flavor and nutritional integrity. Nutritionally, the method helps retain more of the salmon's beneficial omega-3s compared to high-heat cooking, making it a staple in heart-healthy diets.