My Summer Poached Salmon recipe uses our favorite summer veggies in a light broth for a super healthy 30-minutes meal. The farmers market had some amazing vine-ripened tomatoes, baby carrots, purple onions, and fresh corn this weekend. Although I love soup in the winter, in the Texas summer it is way too hot. However, using these veggies to flavor the poaching liquid for the salmon is perfect.
Once the salmon is finished poaching, the vegetables are perfectly al dente and are a great accompaniment to the salmon. And that broth! The broth adds great flavor to the poached salmon with the fresh herbs, and lightly seasoned with onions and garlic. I finish the poaching liquid with a sprinkling of flat-leaf parsley and fresh thyme to make a gorgeous aroma.
Poaching is a quick and easy method to cook salmon. Producing a flavorful and extremely healthy meal. There are only two things that take time and a tiny amount of skill to poach salmon. One, the carrots take time to cook (not a big deal, it’s only 20-minutes). And two, removing the skin from the salmon, which you can have done for you at the store.
Ingredients in Summer Poached Salmon
- Salmon: For my poached salmon recipe I prefer wild-caught salmon that has been previously frozen. Fresh isn’t always best. Some fish can carry bacteria and parasites. Two things that kill the bacteria and parasites in seafood are temperature, either extreme cold or heat. However, if you’re lucky enough to catch your own salmon, be sure when poaching salmon to cook it to an internal temperature of 145°F. Using an instant-read thermometer in the thickest part of the filet.
- Red Onions, Garlic, Lemon Zest, and Olive Oil: This is the base that starts the flavor for the poaching liquid. Just a quick sizzle to cook the garlic, the onions and lemon will finish in the broth.
- Vegetable Broth: I use vegetable broth to poach the salmon. However, fish and chicken stock are great substitutes.
- Cannellini Beans: This is the only canned item in this recipe. I added the beans to help round out the meal and make it a little more filling. Always rinse canned beans well before using them.
- Baby Carrots, Vine Ripened Tomatoes, and Fresh Corn: These three are what I love most about summer in Texas. The freshness and the colors are gorgeous and the flavor of this poaching liquid is amazing.
- Fresh Thyme and Flat-Leaf Parsley: The aroma is mouthwateringly good. I could eat this poached salmon every day.
How to Poach Salmon
Poaching salmon could not be easier. The secret to great poached salmon is having a really flavorful broth that accents and highlights the flavor of the fish. If the poaching liquid is deep enough to completely submerge the filet, there is no need to turn the fish while poaching. If not deep enough to completely submerge the filet, turn it once, halfway through cooking for a nicer appearance.
- Remove the skin from the fish.
- Create a flavorful broth to gently poach the salmon in.
- Poach the salmon in gently simmering liquid for 8 minutes.
Here is my recipe for a Poached Salmon with Summer Vegetables
Summer Poached Salmon
- 2 6-Ounce Salmon Filet Skin removed
- 2 Tablespoons Olive Oil
- 1/2 Teaspoon Garlic Crushed and chopped
- 1/4 Cup Red Onion Sliced
- 1 Lemon Zest and juice
- 1 Quart Vegetable Stock Fish or chicken stocks are good substitutes
- 1 14-Ounce Can Cannellini Beans Rinsed and drained
- 2 Ears Corn Remove corn from the cob
- 1 Cup Tomatoes Large dice
- 1 Cup Carrots Peeled, large dice
- 1 Teaspoon Salt
- 1/2 Teaspoon Red Pepper Flakes
- 1/2 Cup Flat-Leaf Parsley Chopped
- 6 Sprigs Thyme
- Place a large skillet over medium-high heat.
- Remove the lemon zest with a vegetable peeler for large strips. Add the olive oil, lemon zest, onions, and garlic to the oil, saute for 30-seconds. Then add the vegetable stock.
- Add the chopped carrots, cannellini beans, salt, and red pepper flakes to the stock and simmer for 20-minutes until the carrots begin to soften.
- Add the tomatoes, corn, and lemon juice to the skillet.
- Add the salmon to the poaching liquid and poach for 4-minutes, turn the salmon and poach for and additional 4-minutes.
- Serve the vegetables and broth in a wide bowl, place the salmon on top and garnish with chopped parsley and fresh thyme.
Health Benefits of Salmon
Many experts recommend eating two servings of fish per week. Although, I’m guessing my Pub Style Fish and Chips aren’t what they have in mind.
- Omega-3 Fatty Acids are considered an essential fat since our bodies can not create it for ourselves. Credited with lowering blood pressure, reducing inflammation, reducing the risk of cancer are among its many benefits.
- Salmon is an excellent source of quality protein and an excellent alternative to chicken and beef.
- High in B-vitamins, selenium, and potassium