FREE 5-Ingredient Recipe EBook

• Why You Need My Poached Salmon Recipe
• Ingredients & Substitutions
• How To Poach Salmon
• My Recipe Tips
• Storage Instructions
• Serving Ideas
• More Flaky Salmon Recipes
• My Tools For This Recipe
• Poached Salmon (15-Min Recipe) Recipe card
• Gratitude Moment
• Recipe Reviews

Ready to try a new way to cook fish? Try my poached salmon ! I first tried it at a fancy seafood restaurant, and I loved it so much, I just had to recreate it at home. It actually takes just 15 minutes. Whether you’re cooking for a weeknight dinner or a special occasion, this poached salmon recipe definitely needs to be in your rotation and will have you feeling like a gourmet chef in no time. Make it with me!

Why You Need My Poached Salmon Recipe

• Garlicky, herby flavors – Unlike my usual grilled salmon or baked salmon , poaching salmon gently cooks the fillets in a bath of white wine, aromatics, and fresh herbs, while infusing flavors into every bite.
• More moist than other methods – If you’ve never had the ultra-tender texture of perfectly poached salmon, it’s an experience . It’s flaky, it’s moist, and it melts in your mouth.
• Quick and easy, yet elegant – It may look fancy, and it will definitely impress your guests (or just your family?). But the truth is, my poached salmon only takes 15 minutes! And like most of my easy salmon recipes , I made this one with fresh, simple ingredients.

Ingredients & Substitutions

Here I explain the best ingredients for my poached salmon, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Salmon Fillets – I recommend skin-on fillets (even if you don’t eat the skin), because the fish turns out more flavorful that way. Skinless will work, though. Choose ones that are about 1 inch thick at the thickest part, which will keep the fish moist.
• Dry White Wine – This combines with water to make the poaching liquid. I like clean-ingredient wines from here , but any dry white wine will work. Any alcohol will cook away, but if you prefer to avoid it, you can substitute vegetable or chicken broth with a splash of lemon juice or vinegar.
• Aromatics – Shallots and garlic! I use a shallot instead of an onion for its milder, sweeter flavor, but you could use finely diced red onion for a more pungent kick.
• Lemon – You will need a freshly sliced lemon here. It balances and brightens up the flavors (and lemon always goes with fish)!
• Fresh Herbs – I like fresh dill and fresh parsley with salmon. You can use any fresh herbs you like, like thyme, rosemary, or basil.
• Sea Salt & Fresh Cracked Pepper

How To Poach Salmon

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Arrange the aromatics, lemon, and herbs in a pan. I recommend a large stainless steel sauté pan like this , because it avoids excessive browning and heats gently. Just arrange the shallots, garlic, lemon slices, dill and parsley in single layer.
2. Make the poaching liquid. In a medium bowl or large glass measuring cup, combine the wine, water, and sea salt. Pour into the pan over top of the other ingredients.

1. Bring to a simmer. I typically need to use medium heat here, but if needed you can turn it up and then turn it back down once it starts to simmer.
2. Poach salmon. Add the salmon in single layer, skin side down, on top of the other ingredients. Cover with a lid and simmer until it reaches your desired doneness (see my tips below!). Let the poached salmon rest for a few minutes, then serve with fresh cracked pepper, lemon wedges, and more fresh herbs.

My Recipe Tips

• Make sure you have the right amount of liquid. It should go up the sides of the pan about 1/2- to 3/4-inch high. You want the salmon to be half-submerged, not completely. I used a 12-inch pan, so if yours is smaller, you might need less water to keep the salmon from getting too submerged.
• Don’t allow it to boil. Adjust the heat to keep a gentle simmer going; you don’t want it to boil or stop simmering. Keeping it at a low simmer prevents the delicate salmon from overcooking. Boiling can make the proteins in the fish cook too quickly, which will leave you with a less tender texture (been there, no thanks!).
• Use a meat thermometer . I always recommend this for perfectly cooked fish, including this poached salmon. I prefer moist, flaky medium doneness, and the ideal internal temperature for that is 135 degrees F. If you like it well done, cook for an additional 2-3 minutes to reach an internal temperature of 145 degrees F.
• Want a touch of sweetness? Mix 1-2 tablespoons of honey or maple syrup into the poaching liquid to balance out the acidity of the wine and lemon. I like to use my natural sugar-free honey or sugar-free maple syrup when I make this version.

Storage Instructions

• Store: Allow the salmon to cool completely, then transfer it to an airtight container and keep in the fridge for up to 3-4 days.
• Reheat: If I have leftovers to reheat, I like to make a little more poaching liquid and gently simmer in that to keep the fish moist. You could just reheat in an oiled skillet, though.
• Freeze: You could freeze poached salmon for up to 3 months, but it will lose its moist, delicate texture. It’s not my favorite. Since it only takes 15 minutes, just make it fresh!

Leftover Ideas:

Transform your leftovers into a quick and easy lunch or a light dinner! Use it to make my creamy salmon salad , or replace the smoked salmon with leftover poached salmon in my smoked salmon salad . You could even throw it in a salmon bowl !

Serving Ideas

I pair salmon with just about everything, but delicate poached salmon dishes like this pair particular well with light sides. Here are some of my favorite choices:

• Asparagus – Salmon and asparagus are like two peas in a pod! I’ve got sauteed asparagus pictured above, which I cooked in the same pan right before the salmon. You can also choose air fryer asparagus or roasted asparagus .
• Other Vegetables – Roasted recipes take longer than the fish, so I prefer to use the stovetop while the salmon cooks. Try my sauteed brussels sprouts , simple steamed cauliflower , or green beans almondine , since they are just as quick.
• Starches – If you want something more filling, whip up my air fryer potatoes , your favorite rice dish, or for a lighter option, cauliflower rice . All of these are amazing with the sauce from the poached salmon recipe drizzled on top!
• Salad – My refreshing cucumber and tomato salad tossed with light vinaigrette perfectly pairs with the dish. But any of my healthy salad recipes would make a quick side.

More Flaky Salmon Recipes

If you’ve been here a hot minute, you know salmon is my favorite fish, so I’ve got lots of recipes to choose from! Here are more ways to enjoy it:

My Tools For This Recipe

• Sauté Pan – This one has high enough sides that you can follow the recipe exactly.
• Foldable Instant Read Thermometer – This is my go-to. It’s quick and accurate, easy to clean, and the perfect way to get my poached salmon cooked exactly the way I like it.

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 6-oz Salmon fillets (skin on; mine were 1 inch thick at the thickest part) ▢
• 1 cup Dry white wine ▢
• 2 cups Water ▢
• ¾ tsp Sea salt ▢
• 1 medium Shallot (sliced thinly) ▢
• 1 medium Lemon (sliced thinly, plus more for serving) ▢
• 2 cloves Garlic (chopped into 1/4-inch pieces) ▢
• 4 sprigs Fresh dill (plus more for serving) ▢
• 4 sprigs Fresh parsley (plus more for serving) ▢
• ¼ tsp Fresh cracked pepper (for serving) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large stainless steel sauté pan , arrange the shallots, lemon slices, garlic, dill, and parsley in single layer.
2. In a medium bowl or a large glass measuring cup, combine the wine, water, and sea salt. Pour into the pan over top of the other ingredients. There should be enough liquid to be approximately 1/2 to 3/4 inch high in the pan. (I used a 12-inch pan, so if using a small one, you may need to use less water so that the salmon isn’t submerged too much.)
3. Bring the liquid to a simmer over medium heat.
4. Add the salmon in single layer, skin side down, on top of the other ingredients. The salmon should be submerged about halfway, not fully covered by the liquid. Cover with a lid and simmer for 10-14 minutes , or until the salmon reaches an internal temperature of 135 degrees F (57 degrees C). This produces moist, flaky medium salmon. If you prefer it well done, cook for an additional 2-3 minutes to reach an internal temperature of 145 degrees F (63 degrees C). Adjust heat as needed to maintain a low simmer; don’t boil or stop simmering.
5. Transfer the poached salmon to a plate using a fish spatula and let rest for 5 minutes before serving. Serve with fresh cracked pepper, lemon wedges, and more fresh herbs.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 salmon fillet

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Poached Salmon

Gratitude Moment

We’re settling back into life in Florida, and enjoying having a pool again! I’m very grateful for it with how hot it has been this week.

This beautiful picture has no filter on it. I took it last night when my kids jumped in the pool right after the sun set. Somehow with our busy schedules, this is the earliest that we get the chance. I’ll take it. And with hectic days like this, that’s when I’m extra grateful for quick 15-minute recipes like this poached salmon.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Poached Salmon (15-Min Recipe)

Make my moist, flaky poached salmon recipe with white wine, lemon, garlic, and fresh herbs. A restaurant-worthy dish in just 15 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/poached-salmon/

Ingredients

• 4 6-oz Salmon fillets (skin on; mine were 1 inch thick at the thickest part)
• 1 cup Dry white wine
• 2 cups Water
• ¾ tsp Sea salt
• 1 medium Shallot (sliced thinly)
• 1 medium Lemon (sliced thinly, plus more for serving)
• 2 cloves Garlic (chopped into 1/4-inch pieces)
• 4 sprigs Fresh dill (plus more for serving)
• 4 sprigs Fresh parsley (plus more for serving)
• ¼ tsp Fresh cracked pepper (for serving)

Instructions

1. In a large stainless steel sauté pan , arrange the shallots, lemon slices, garlic, dill, and parsley in single layer.
2. In a medium bowl or a large glass measuring cup, combine the wine, water, and sea salt. Pour into the pan over top of the other ingredients. There should be enough liquid to be approximately 1/2 to 3/4 inch high in the pan. (I used a 12-inch pan, so if using a small one, you may need to use less water so that the salmon isn’t submerged too much.)
3. Bring the liquid to a simmer over medium heat.
4. Add the salmon in single layer, skin side down, on top of the other ingredients. The salmon should be submerged about halfway, not fully covered by the liquid. Cover with a lid and simmer for 10-14 minutes , or until the salmon reaches an internal temperature of 135 degrees F (57 degrees C). This produces moist, flaky medium salmon. If you prefer it well done, cook for an additional 2-3 minutes to reach an internal temperature of 145 degrees F (63 degrees C). Adjust heat as needed to maintain a low simmer; don’t boil or stop simmering.
5. Transfer the poached salmon to a plate using a fish spatula and let rest for 5 minutes before serving. Serve with fresh cracked pepper, lemon wedges, and more fresh herbs.

Maya’s Recipe Notes

Serving size: 1 salmon fillet

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)