10-Minute Moist Mediterranean Diet Poached Salmon Recipe by 30Seconds Food

10-Minute Moist Mediterranean Diet Poached Salmon Recipe

Moist, juicy and delicious, poached salmon is a healthy option for lunch or dinner. The salmon fillets cook in minutes without fat or oil. If you've never poached fish before, you're going to be amazed at how easy it is.

The gluten-free salmon fillets are covered in water that's seasoned with vinegar, honey, salt, peppercorns, dill or thyme and a bay leaf. After a few minutes of gentle simmering in the skillet, the fish is ready for whatever applications you want to use it for. 

Serve the juicy poached salmon with a lemon wedge, a little sea salt and fresh cracked pepper beside a vegetable and salad for a healthy dinner or lunch. Or, flake the cooked salmon and use it for salmon sandwiches, salmon patties, pasta dishes or salmon chowder. This quick and easy poached salmon recipe is the perfect addition to your Mediterranean diet or healthy meal plan.

Note: 30Seconds is a participant in the Amazon affiliate advertising program and this post contains affiliate links, which means we may earn a commission or fees if you make a purchase via those links.

Cuisine: American
Prep Time: 5 minutes
Cook Time: 2 to 5 minutes

Total Time: 10 minutes
Servings: 4


Helpful Products

Recipe Notes

  • If you're not using the salmon right away, store it in an airtight container in the refrigerator for up to two days. 
  • To reheat the salmon, put it into a skillet for a few minutes or microwave just until hot.

Here's how to make it: 

  1. Put the salmon in a single layer in a deep skillet. Add enough water to  just cover the salmon. Stir in the vinegar, honey, salt, bay leaf, peppercorns and dill or thyme. 
  2. Bring the water to a boil over medium-high heat. Gently simmer the salmon for about 2 minutes. Check the temperature of the fish. It should be between 135 and 140 degrees F. Cook gently until it reaches this temperature. Remove the fish, cover and let it rest for about 5 minutes. 

Nutrition Facts Per Serving

Calories: 298

Total Fat: 8.3g

Saturated Fat: 1.5g

Cholesterol: 44mg

Sodium: 19553mg

Total Carbohydrate: 40.1g

Dietary Fiber: 6.6g

Total Sugars: 20.7g

Protein: 21.4g

Vitamin D: 0mcg

Calcium: 249mg

Iron: 12mg

Potassium: 566mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

Need to convert cooking and baking measurements? Here are some kitchen conversion charts. Here's how to submit your recipes to 30Seconds.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get recipes in your newsfeed daily.

Related Products on Amazon We Think You May Like:

30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Easy Marinated Salmon Recipe: This Fish Recipe Is a Game Changer

The Best Halibut Recipe: An Easy 3-Ingredient Fish Recipe You Must Try

Mayonnaise Baked Cod Recipe Will Make a Fish Lover Out of Anyone

20-Minute Skillet Salmon Recipe With Orange Butter Sauce Is Gourmet Fast

Donna John
Love healthy recipes like this one!
Simple salmon recipes are so quick and healthy and delish.

join discussion

Please login to comment.

recommended tips

Roasted Garlicky Balsamic Carrots Recipe: Can You Say Delicious?

Crispy Taco Tots Recipe: Tater Tots With Mexican Flair (2 Ingredients)

Wendish Noodles Recipe: A Delicious Side Dish From the "Noodle Ladies"