Poached Salmon in 7 Minutes (Paleo Method)
Salmon is great in so many things – recently I’ve been having a lot of salmon salads. I’ve tried lots of different ways of cooking it, but I think I’ve got the perfect poached salmon method – and best of all, it takes just 7 minutes on the stove. I find this method far more consistent than frying or baking, as it always turns out well. This poaching technique is quick and cooks the fish through, but it remains tender. I tend to make up more than I need, as it’s fine to keep in the fridge for up to 3 days, making for a quick lunch option.
I’m quite careful about the fish I get and avoid farmed fish. Look out for wild fish where you can.
Recipe: 7 Minute Salmon
Equipment
- Medium-sized pan
- Tongs
Ingredients
- 4 wild salmon fillets
- 3 spring onions trimmed
- 2 teaspoons whole black peppercorns
- Squeeze of fresh lime
- Sea salt
Instructions
- Prepare the Pan: In a medium-sized pan just big enough to accommodate the fish, arrange the fillets so they don’t overlap, and cover with cold water until they are immersed.
- Add Seasonings: Add the spring onions, peppercorns, lime, and a generous pinch of sea salt to the pan.
- Bring to Boil: Bring the water to a boil. As soon as it starts to boil, turn the fillets over and remove the pan from the heat.
- Poach the Salmon: Leave the pan to stand for 7 minutes. This gentle poaching method ensures the salmon remains tender and perfectly cooked.
- Cool and Store: After 7 minutes, take the salmon out of the pan and leave to cool completely. Once the salmon is cool, it will be cooked to perfection. Store in the fridge for up to 3 days.
Why Poach Salmon?
Poaching is one of the gentlest cooking methods available and ideal for delicate proteins like fish. It involves simmering food in liquid at a low temperature, preserving both texture and moisture. For salmon, this means no overcooked, dry, or crumbly results – just juicy, tender fish every time.
Compared to baking or pan-frying, poaching is less hands-on and allows for more control. There’s no risk of the salmon sticking to the pan or drying out in the oven. Once you’ve tried this 7-minute method, you’ll see just how effortless and reliable poached salmon can be.
Health Benefits of Salmon
Salmon is considered one of the healthiest proteins you can include in your diet, particularly if it’s wild-caught. It’s an excellent source of omega-3 fatty acids, which are known for reducing inflammation, supporting brain health, and improving cardiovascular function.
It’s also rich in high-quality protein, B vitamins, selenium, and potassium. The inclusion of salmon in a Paleo lifestyle adds variety and a nutrient-dense option that pairs well with vegetables, salads, and Paleo-friendly dressings.
Choosing the Right Salmon
Where possible, always opt for wild-caught salmon rather than farmed. Farmed salmon can be lower in omega-3s and is more likely to be treated with antibiotics and artificial dyes. In Australia, look for sustainably sourced wild salmon from New Zealand or Alaska when available.
Fresh fillets are ideal, but you can also use thawed frozen salmon – just be sure to pat it dry before cooking. Choose skinless fillets if you want a consistent poaching result, though it works just as well with the skin on (you can remove the skin after cooking if preferred).
How to Poach Salmon Perfectly
The key to perfectly poached salmon lies in keeping the heat gentle. The liquid should never come to a rolling boil – a low simmer is enough to cook the fish through while preserving its tenderness.
Use a shallow pan that allows the fillets to sit in a single layer. You can poach with plain water, but adding aromatics such as lemon slices, bay leaves, garlic cloves, or fresh herbs like dill or parsley will elevate the flavour beautifully.
Make-Ahead Meals with Poached Salmon
One of the best parts of this recipe is that poached salmon stores beautifully in the fridge. After cooking, let the fillets cool to room temperature before refrigerating in an airtight container. They will keep fresh for up to three days, making them an ideal component for meal prep or fast lunches.
You can flake the salmon over salads, mix it into cauliflower rice dishes, or combine with avocado and lime for a Paleo-friendly salmon smash. It also works well in wraps using lettuce leaves or collard greens as a base.
Ideas for Using Leftover Poached Salmon
- Salmon salad bowls: Combine with mixed greens, cucumber, avocado, and a light vinaigrette.
- Breakfast option: Flake into scrambled eggs with chives or dill for a protein-packed start.
- Stuffed sweet potatoes: Mix with mashed sweet potato and herbs for a warm, comforting meal.
- Cold platter: Serve with olives, boiled eggs, cherry tomatoes, and pickles for a quick grazing plate.
Customise the Flavours
This poached salmon recipe is simple, but it’s easy to customise depending on your taste preferences. Try these flavour variations:
- Lemon & dill: Add fresh lemon slices and dill fronds to the poaching liquid for a bright, aromatic twist.
- Asian-inspired: Add slices of ginger, a splash of coconut aminos, and spring onions to the water.
- Garlic & bay: Add two smashed garlic cloves and a bay leaf for a more savoury profile.
- Spicy version: Add a slice of red chili or a dash of your favourite chili seasoning for a gentle kick.
Serving Suggestions
This poached salmon works beautifully with a range of Paleo-friendly sides. Some of my favourites include:
- Carrot and citrus salad
- Grilled asparagus or zucchini ribbons
- Mashed cauliflower with olive oil and garlic
- Fresh mixed greens with a homemade dressing
The mild flavour of poached salmon means it pairs well with both fresh, zingy salads and richer, creamy vegetable dishes. You can serve it warm or chilled depending on the weather and occasion.
Paleo Pantry Essentials for Fish Dishes
Keeping a few pantry staples on hand can make it even easier to prepare fish dishes like this one on the fly. Some of the ingredients that pair beautifully with salmon include:
- Coconut aminos
- Lemon juice or apple cider vinegar
- Dried dill or parsley
- Chili flakes or homemade chili seasoning
- Good quality olive oil for finishing
Having these basics ready allows you to whip up a balanced Paleo-friendly meal in minutes, especially if you’ve got poached salmon prepped and waiting in the fridge.
This Recipe is a Time-Saving Winner
This 7-minute poached salmon recipe is a game-changer for quick and easy meals. Additionally, the gentle poaching method ensures tender, flavourful salmon every time. It’s perfect for salads or to enjoy on its own.
If you're busy or don’t want to turn the oven on during the summer months, this is the ideal technique. It's ready faster than takeaway, with far more nutritional benefits and none of the questionable ingredients.
Final Thoughts
Learning how to poach salmon perfectly will open up a whole new set of easy and nutritious meal options in your Paleo repertoire. Once you realise how simple and foolproof it is, you’ll likely find yourself returning to this method again and again. Whether you’re making a quick lunch, prepping meals for the week, or trying to eat more anti-inflammatory foods, this recipe delivers on every front.
How do you cook salmon (and other fish)? I’d love to hear your tips in the comments below.
