technique Archives - The Paleo Network

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.

paleo recipe 7 minute salmon poached perfect fish

Print Recipe

5 from 1 vote

Recipe: 7 Minute Salmon

Discover the perfect method to poach salmon in just 7 minutes. Quick, easy, and consistently tender, this recipe is perfect for a healthy paleo meal.

Prep Time5

Cook Time7

Total Time12

Course: Fish, Seafood

Cuisine: Paleo

Keyword: 7 Minute Salmon, paleo salmon recipe, Poached Salmon, Quick Salmon Recipe

Servings: 4 Serves

Calories: 220kcal

Cost: $20

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.

How do you cut yours? I always used to get seeds everywhere when I cut up a capsicum (or bell pepper as they're known elsewhere in the world), until I found this technique. No mess, no wastage – and best of all the seeds stay together and can be easily removed.

So all you need to do is:

Cut the top and bottom off the bell pepper/ capsicum
Next to one of the white sections, connecting the outside to the seeds, make a cut down
Open out the side of the pepper/ capsicum, cutting away the pieces attached to the centre as you go
Remove the seed section
Put out the stalk from the top of the capsicum/ bell pepper
Now you have three clean sections to cut up!

Why Learning How to Cut a Bell Pepper Properly Matters

Learning how to cut a bell pepper – or capsicum, as we say here in Australia – might seem basic, but the truth is, most people waste a surprising amount of this versatile veggie. Whether you're prepping for a Paleo stir-fry, stuffing them with mince, or slicing capsicum for snacking, the technique you use can make a big difference. A clean, mess-free method not only saves time but helps you get the most out of your produce.

Before I discovered this method, I used to butcher my poor capsicums. I'd slice straight down the middle, spilling seeds everywhere, and then spend ages trying to pull out the pithy white bits. Half the time I'd lose some of the actual flesh or end up with awkward shapes that were hard to cook evenly. Sound familiar?

Now, cutting a capsicum is quick, clean, and kind of satisfying. And once you master this technique, I promise you’ll never go back.

What You’ll Need

There’s nothing fancy required – just a few kitchen basics:

A clean chopping board
A sharp chef’s knife (dull knives increase the risk of injury and make the job harder)
Your chosen bell pepper/capsicum

If you're working with organic produce, give it a quick rinse and pat dry before starting. Organic capsicums are often sweeter and contain fewer pesticide residues, making them a great option if you're following a clean Paleo lifestyle.

Step-by-Step Instructions Recap

Let’s quickly revisit the technique mentioned in the original post, now with a bit more detail and visualisation to help you really master it:

Slice off the top and bottom: Use a sharp knife to cleanly cut off both ends of the capsicum. This gives you a stable base and exposes the internal structure.
Make a vertical cut next to the white rib: Look for the internal white membrane (the pith) and make a straight downward cut alongside it.
Open the capsicum: Gently roll it out flat as you cut around the inside, carefully slicing the flesh away from the core and seed section. The seeds should stay in a neat clump.
Remove the seed pod: Once the capsicum is opened out like a sheet, simply lift the seed section out and discard or compost it.
Trim the top and bottom pieces: You’ll find a surprising amount of usable flesh on the capsicum’s top and bottom. Slice off the stem and dice these pieces too – no wastage!

You now have several flat, clean pieces of capsicum ready for slicing, dicing, or stuffing. No seed explosions, no messy bits stuck in your knife, and no frustration.

What’s the Best Way to Slice a Bell Pepper?

Once you’ve opened and cleaned your capsicum, you can slice it depending on what you need it for. Here are some quick ideas:

Thin strips – perfect for stir-fries, salads, and wraps
Diced – great for omelettes, sauces, or taco fillings
Thick rings – ideal for stuffing or grilling
Julienned – long, thin matchstick shapes, perfect for snacking or veggie trays

Try to keep your slices even in size. This helps with presentation but, more importantly, ensures everything cooks evenly – especially if you're roasting or sautéing your capsicum as part of a Paleo meal.

Choosing the Right Capsicum

Not all bell peppers are created equal. Here’s how to choose the best ones next time you’re at the market:

Look for firmness: A fresh capsicum should feel heavy for its size and be firm with no soft spots.
Check the skin: It should be shiny and smooth, with no wrinkles or dull patches.
Pick your colour wisely: Red, yellow, and orange capsicums are ripe and sweet, while green capsicums are slightly bitter but still great in certain dishes.

Remember, all coloured capsicums start green. As they ripen, they change colour – and develop higher vitamin C and beta-carotene content. Red capsicums are particularly rich in antioxidants, making them a Paleo nutrient powerhouse.

Capsicum Nutrition: Why They Belong in a Paleo Diet

Capsicums are incredibly Paleo-friendly. They’re low in calories, high in fibre, and packed with nutrients – especially vitamin C, vitamin A, and several important phytonutrients like lutein and zeaxanthin.

Here’s a quick overview of what you get from just one medium red bell pepper:

Over 150% of your daily vitamin C
Good source of vitamin B6, folate, and potassium
Rich in antioxidants, which support immune function and reduce inflammation

They’re also naturally sweet without being sugary, which makes them an excellent choice for those trying to reduce their overall carbohydrate intake while still enjoying flavour and texture variety.

How to Store Cut Capsicum

Once you’ve mastered how to cut a bell pepper cleanly, the next step is storing it properly. If you’ve sliced more than you need, here’s how to keep it fresh:

Refrigerate in an airtight container – cut capsicum will stay fresh for 3–5 days when stored properly
Wrap in a paper towel – to absorb excess moisture and reduce sogginess
Freeze for later – you can freeze sliced capsicum in a single layer, then transfer to a freezer bag for longer-term storage (great for cooked dishes, not raw eating)

Paleo Meal Ideas Using Bell Peppers

Need inspiration for what to do with your neatly cut capsicum? Here are a few quick and easy Paleo meal ideas that celebrate this colourful ingredient:

Paleo Chilli: Sauté capsicum with garlic, onion, and beef mince, add tomatoes and spices – the perfect winter warmer.
Stuffed Capsicum: Fill with ground meat, cauliflower rice, herbs, and bake until golden.
Egg & Capsicum Muffins: Mix chopped capsicum into eggs and pour into muffin tins for an easy grab-and-go breakfast.
Grilled Veggie Skewers: Alternate capsicum chunks with zucchini, onion, and meat or seafood – perfect on the BBQ.
Raw Snack Platter: Dip capsicum strips into guacamole or almond butter for a quick, nutrient-dense snack.

Bonus Tips: Get the Kids Involved

Capsicum is one of those kid-friendly veggies that’s sweet, crunchy, and easy to cut into fun shapes. If you’re trying to get children to eat more vegetables (especially if you're raising Paleo kids), capsicum is your friend.

Let little ones help wash and arrange the slices, or give them small safe knives to help cut under supervision. Capsicum “boats” or “flowers” make lunchboxes far more exciting than a soggy sandwich ever could.

Final Thoughts on How to Cut a Bell Pepper

It’s a small kitchen skill – but knowing how to cut a bell pepper the right way can save time, reduce waste, and make your Paleo meals easier to prepare. Once you get the hang of this no-seed, no-mess technique, you’ll wonder how you ever did it differently.

Got your own method for slicing capsicum? Or a favourite Paleo recipe that uses heaps of them? Let me know in the comments below! I’d love to hear how you make the most of this versatile veggie in your kitchen.

Posts

Poached Salmon in 7 Minutes (Paleo Method)