Poached salmon is one of the best ways to get soft and tender fish in under 20 minutes. The simple poaching liquid is infused with fresh herbs, shallots, lemon slices, and a splash of white wine to give a fresh and bright flavor!

What Is Poached Salmon?

It’s a super easy method where salmon fillets are simmered in a liquid and herb combination that delivers tender, flavorful results in a short amount of time. Not to mention, there are no oils involved. It’s just water, wine (if you so choose), and fresh, simple ingredients. I like to think of it as a foolproof way to cook moist salmon. So if you love my baked salmon, I know you’ll also love this light and fresh poached salmon!

And for those asking if poached salmon is healthy — it’s a definite yes. The only thing you might miss is a slightly crispy crust which you would get with pan-seared salmon or air fryer salmon. But poached salmon delivers up perfectly cooked salmon infused with light and bright flavors, similar to my poached chicken.

Poached Salmon Recipe Ingredients

• Salmon Filets: Grab the freshest set of wild-caught salmon fillets you can find, whether that’s from a local fishmonger or the frozen section at the market. For more tips on how to shop for salmon, check out the section below!
• White Wine & Water: For the poaching liquid base, water is really all you need. But if you want to add extra depth of flavor, a little dry white wine certainly adds oomph!
• Fresh Herbs & Shallot: A few sprigs of fresh herbs and sliced shallot go a long way in this poaching liquid, especially when infused with wine! I’m using parsley and dill, but you can also add cilantro, tarragon, or any other tender herbs.
• Lemon: I think lemon slices should be mandatory for any kind of poaching liquid. It adds a fresh, citrusy touch that will instantly brighten your meals.

Find the printable recipe with measurements below.

How To Poach Salmon

• Prepare the poaching liquid. In a large pan add the sliced lemons, shallot, fresh herbs, wine, and water. Bring the mixture to a simmer over medium heat. And if you’re curious about what pan I’m using, I’ve linked it down in the recipe card!
• Add the salmon. Place the salmon filets (skin side down) in the pan, season with salt and black pepper, cover the pan, and poach for 5 to 7 minutes, depending on the thickness of the salmon. You’ll know the salmon is done when it flakes easily with a fork. But if you want to double-check with an instant-read thermometer, the internal temperature should be around 130°F for a soft and moist texture.
• Garnish and serve. I love to garnish this poached salmon with fresh herbs and a squeeze of fresh lemon juice. But you can also drizzle hollandaise sauce on top before serving! For more serving ideas, check out the section below.

What To Serve With Poached Salmon

There’s no wrong answer here since this poached salmon is as simple as can be. You can serve it with other vegetable sides like garlic sauteed spinach, an easy cucumber salad, or rice. Alternatively, this tastes great topped onto a salad or bowl.

And if you want to treat this as a meal prep ingredient, flake it into pieces to add to salads, zucchini noodle dishes, and more. You can find an example of how to do this in my Healthy Meal Prep cookbook.

Common Questions

More Easy Salmon Recipes

I’m a salmon lover through and through! Here are a few of my favorite salmon recipes I keep in regular rotation:

• Blackened Salmon: This Cajun spiced salmon comes together in just 15 minutes!
• Dijon Baked Salmon: This herby Dijon oven-baked salmon is a winner every time.
• Salmon Salad: This recipe calls for baked salmon, but you could also swap in this poached salmon recipe!
• Salmon Patties: Who doesn’t love salmon patties? They’re crispy, tender, and oh-so flavorful.
• Air Fryer Salmon Bites: These bite-sized salmon pieces are doused in a lemon garlic butter sauce. They’re fun and extra delicious.