Poached Salmon with Bright GarlicParsley Sauce

Recipe Introduction

Quick Hook

Ever craved a dish that's both healthy and tastes like a sunny Mediterranean escape? This Poached salmon recipe is it! Flaky, tender salmon meets a bright, herbaceous sauce. It's proper lush!

Brief Overview

This dish is inspired by Mediterranean flavors. It's also surprisingly easy. A quick salmon dinner , ready in under 30 minutes. This recipe serves 6, perfect for a family meal.

Main Benefits

This poached salmon is packed with healthy fats. It's also perfect for a light, yet satisfying weeknight meal. Honestly, the fresh herb sauce makes this recipe special.

Poached Salmon with Bright GarlicParsley Sauce Recipe Card

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Preparation time:15 Mins

Cooking time:10 Mins

Servings:6 Servings

Ingredients:

• 2 cloves garlic
• ½ cup loosely packed fresh parsley leaves (120 ml loosely packed)
• ¼ cup loosely packed fresh mint leaves (60 ml loosely packed)
• ½ teaspoon salt (2.5 ml)
• 3 tablespoons extra virgin olive oil (45 ml)
• 6 cloves garlic
• ½ bunch fresh parsley
• 3 lemons, sliced into rounds
• Water (enough to reach 2 ½ inches depth in a large skillet)
• 6 salmon fillets, skin on or off, 6 oz (170g) each, 1 inch (2.5 cm) thick
• Lemon slices

Instructions:

• Combine 2 garlic cloves, parsley leaves, mint leaves, and salt in a food processor. Process until finely chopped, scraping down the sides as needed. With the processor running, slowly drizzle in the olive oil until a smooth sauce forms. Set aside.
• Smash the remaining 6 garlic cloves with the flat side of a knife. In a large skillet, add water to a depth of 2 ½ inches. Add the smashed garlic, parsley bunch, and lemon slices to the water. Bring the water to a boil over medium-high heat.
• Once the water is boiling, gently place the salmon fillets into the skillet. Return the liquid to a boil, then reduce the heat to low. Simmer for 7-10 minutes, or until the fish flakes easily with a fork and is cooked through. (Internal temperature should reach 145°F/63°C).
• Carefully remove the salmon fillets from the skillet using a slotted spoon or spatula. Discard the poaching liquid. Spoon the garlic-parsley sauce over each salmon fillet. Garnish with lemon slices, if desired. Serve immediately.

Nutrition Facts

Calories:350

Fat:20g

Fiber:5g

Recipe Info

Category:Main Course

Cuisine:Mediterranean

Why this Poached Salmon Recipe ?

Let me tell you, I've tried loads of healthy salmon recipes . Most are either bland or take ages. This easy poached salmon recipe is different.

You get that fancy restaurant flavour, without the fuss.

Think Garlic herb poached salmon . The sauce is simple yet divine. It is made with fresh parsley, mint, garlic, and olive oil. Oh my gosh, it is proper gorgeous!

The Magic of Poached Salmon with Garlic Parsley Sauce

This is all about the salmon poaching liquid . Sliced lemons, smashed garlic and fresh parsley infuses flavour into the flaky poached salmon .

The Simmered salmon recipe ensures tender and moist fish. No dry salmon here, my friend!

Get Ready for Mediterranean Salmon Recipe Vibes

The method of Poached salmon fillet recipe is genius. It cooks salmon gently. This makes the perfect texture. It also brings Mediterranean vibes to your kitchen.

Ingredients & Equipment

Alright, let's dive into what you'll need to make this amazing poached salmon recipe ! Trust me, it’s easier than finding a decent parking spot on a Saturday.

Main Ingredients for Flaky Poached Salmon

• Garlic-Parsley Sauce:

  • 2 cloves garlic. Get the fresh stuff!
  • ½ cup parsley leaves (about 120 ml ), loosely packed. Key quality: super green.
  • ¼ cup mint leaves (around 60 ml ), loosely packed. Don't skimp!
  • ½ teaspoon salt ( 2.5 ml ). Sea salt preferred, obvs.
  • 3 tablespoons extra virgin olive oil ( 45 ml ). Good quality is key.

• Salmon Poaching Liquid:

  • 6 cloves garlic. We like garlic.
  • ½ bunch fresh parsley. The fresher, the better!
  • 3 lemons, sliced into rounds. Bright yellow ones, please!
  • Water: Enough to reach 2 ½ inches depth.
  • 6 salmon fillets, 6 oz ( 170g ) each, 1 inch ( 2.5 cm ) thick. Look for firm, vibrant fillets.

Seasoning Notes for Easy Poached Salmon Recipe

This poached salmon with garlic parsley sauce gets its kick from fresh herbs and garlic. The salt does its work in the salmon poaching liquid .

Dill is great if you’re not feeling mint. A pinch of red pepper flakes adds some heat. Feel free to add to your Mediterranean salmon recipe .

Equipment Needed: Essential Kitchen Gear

You'll need a food processor, a large skillet with a lid, a sharp knife, a cutting board, and a slotted spoon or spatula.

A spoon works in a pinch! Seriously, that's it. Told you it was easy!

Seriously, my first time making this garlic herb poached salmon , I was so worried about having the right equipment.

Honestly? A frying pan and a fork got me through! It's all about the ingredients, not the fancy tools. The simpler, the better in my humble opinion.

So here you go, an easy poached salmon recipe . The next time you don't know what to cook and want to make a quick salmon dinner , you know where to find it.

Get Ready to Poach!

Poached salmon recipe is so easy! Seriously, it's one of those "I can't believe I haven't been doing this all along" kinda meals.

Ever have those moments? Honestly, a simple, yet elegant dish that’s perfect for a weeknight dinner or a fancy brunch.

My grandma taught me this trick years ago. She made the best, flaky poached salmon .

Prep Like a Pro

Essential mise en place . First, get everything ready. Chop your parsley and mint . Smash that garlic. Slice those lemons. This is a must for time-saving.

Trust me, you don’t want to be scrambling when that salmon is cooking. Keep that garlic-parsley sauce ingredients ready and set the timer.

It is also important for a Healthy salmon recipes .

Poaching Perfection, Step by Step

Here’s how to nail this Easy poached salmon recipe :

1. Whizz up the sauce . Pulse garlic, parsley, mint, and salt in your food processor. Drizzle in the olive oil. Set aside!
2. Make that poaching liquid. Add water ( 2 ½ inches ) to your skillet. Throw in smashed garlic, parsley, and lemon slices.
3. Bring to a boil, then gently put salmon fillets in.
4. Reduce heat to low and simmer for 7- 10 minutes. You want an internal temp of 145° F ( 63° C) .
5. Remove salmon with a slotted spoon.
6. Spoon that lovely sauce over it. Add a lemon slice to garnish. Done!

Pro Tips for Garlic Herb Poached Salmon

Want to up your game? Don’t overcook the salmon! Check for doneness at 7 minutes . A little under is better than overcooked.

Temperature Control is Key and use fresh ingredients. It makes all the difference. My mom always says "fresh is best, babe" for a reason! Try this Mediterranean salmon recipe

I learned the hard way. Oh my gosh I've made this a million times and it never gets old.

Poached salmon with garlic parsley sauce is a winner. Hope you'll enjoy this Quick salmon dinner

Recipe Notes to Nailing That Poached Salmon Recipe

Ok, so you're ready to make some flaky poached salmon . But first, a few notes from yours truly. Honestly, these are the things I've learned over many attempts.

Consider this your cheat sheet for the best easy poached salmon recipe ever.

Serving Suggestions: Plating Like a Pro

Listen, presentation matters! For a simple yet elegant plating, lay your perfectly poached salmon fillet on a bed of quinoa.

Spoon a generous amount of that vibrant garlic herb poached salmon sauce over the top. A few lemon slices on the side? Chef's kiss.

For a quick salmon dinner , I love serving this with steamed asparagus. A crisp glass of white wine? Pure perfection! Or, if you're keeping it simple, some sparkling water with lemon.

Storage Tips: Keepin' it Fresh

Got leftovers? Lucky you! This Mediterranean salmon recipe is just as good the next day. For refrigeration, pop your poached salmon with garlic parsley sauce in an airtight container.

It'll happily chill for up to 3 days. Freezing is tricky with poached salmon. The texture can get a bit wonky.

I wouldn't recommend it, to be honest. Reheating? Gently warm it in a pan with a little bit of the sauce.

Microwaving works in a pinch, but you risk drying it out.

Variations: Swapping Things Up

Want to shake things up? Go for it! For a dietary adaptation, you can swap out the parsley for dill, or try adding a bit of red pepper flakes for some heat! Feeling seasonal? In the summer, use fresh basil in the salmon poaching liquid .

In the winter, use thyme or rosemary. These healthy salmon recipes are all about making it your own.

Nutrition Basics: Goodness in Every Bite

So, you wanna know what you are getting yourself into? Let’s talk calories. This Poached salmon recipe comes in around 350 calories per serving, roughly.

You're looking at a healthy dose of protein about 40g, plus those all important omega-3s. It's packed with protein. Plus, those healthy fats! Salmon is a superfood, basically.

It is a simmered salmon recipe that’s as good for you as it is delicious!

And that's it! You are ready to make this Poached salmon recipe a success! Don't be afraid to experiment and have fun with it! After all, cooking should be a joy.