How to Poach a Salmon Fillet

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Many recipes call for the technique of poaching a fillet of fish. Use the same method for all firm-fleshed fillets of fish.

How much salmon fillet do I need to use per person?

– A salmon fillet weighing 150g is enough for one person.

– If you poach a few fillets at a time, in order for them all to cook at the same time they should be roughly the same size and thickness.

– Try to buy wild salmon or a good quality organic farmed salmon – you’ll notice the difference in taste.

Always make sure that you have removed all bones from the fish before you serve it. Tip-toe your fingers through the fish to feel for any smaller bones that could catch you out.


1. Place the salmon fillet(s) in a large frying pan. Add a teaspoon of white vinegar and a pinch of salt. Cover the salmon fillet(s) with cold water and bring the water to a simmer over a medium heat.

2. Simmer the fish for 8-10 minutes depending on thickness – the water should be lightly bubbling – or until the salmon is opaque inside. To check if it is cooked, use a sharp knife to make a cut in the centre of the fillet. It should not be raw inside – the flesh should look translucent.

3. Gently lift the salmon out of the pan with a spatula and pat it dry with paper towel. Use hot or cold.

How to use poached salmon fillet

Salmon Potato Cakes
Leave the salmon to cool, then flake into cooked mashed potatoes with a teaspoon of mayonnaise, a teaspoon of mustard and some chopped fresh herbs or a sprinkling of dried oregano or dried thyme. Mould into cakes, dust with flour and cook in butter and olive oil (butter adds flavour while the olive oil stops the butter from burning).

Salmon with Tarragon and Lemon
Serve the salmon warm or cold with lemon and tarragon mayonnaise: mix chopped fresh tarragon with mayonnaise, add a squeeze of lemon and serve with rocket leaves.

Warm Salmon Salad with Soft-Boiled Egg
Serve the fillet of hot salmon with dressed wild leaves mixed with fresh parsley. Add a soft-boiled egg sitting on top of the fish.


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