Olive Oil Poached Salmon

Poaching salmon is one of the easiest (and quickest!) ways to prepare salmon. Using this method helps the salmon retain all of its moisture. Learn how to make this recipe so you can benefit from the amazingly nutrient dense salmon.

Wild salmon is truly a “super food!” It is loaded with goodness, low in calories and saturated fat, high in protein, and high in important Omega 3 essential fatty acids. The omega 3’s have a broad array of benefits to the heart, helping to prevent erratic heart rhythms, makes blood less likely to clot in the arteries, improve the ratio of “good” to “bad” cholesterol, and prevent cholesterol from being damaged. Salmon has been shown to prevent and control high blood pressure, protect against stroke, reduce the risk of arrhythmias, lower lipids, prevent clotting in the arteries, improve insulin response, improve blood flow, reduce Macular degeneration, fend off dry eyes, protect against sunburn, improve concentration and decrease age related cognitive decline, AND decrease depression. As if that wasn’t enough, the omega 3’s in salmon can act as anti-inflammatory substances in the body (which is helpful in combating a good portion of the diseases that affect us today), and it is a good source of B vitamins…plus it tastes AMAZING!!! This way of preparing salmon seals in the moisture and it does not absorb the oil. To date, this is my favorite way to prepare salmon. By the way, the method works great for other types of fish too.

Preparation time: 5 minutes | Cook Time: 10 to 12 minutes | Serves 2

1⁄2 to 3⁄4 pound wild salmon
1⁄4 to 1⁄2 cup unrefined olive oil (enough to come up about half way on the
sides of the fish)
1⁄4 teaspoon white pepper
1⁄4 to 1⁄2 teaspoon sea salt
Optional parsley for color

Place the oil in a small skillet and heat it on low. Once the oil is hot, place the fish skin side down in the center of the skillet(make sure that the fish is not wet or oil will splatter). Cover and simmer on low for 10 minutes. Check the center of the thickest part of the fish. If the flesh has turned color then you know it is done. Remove the salmon from the heat quickly to cease the cooking process. The best way to do this is with a slotted spatula, so that the oil drains off. Sprinkle with white pepper and salt, and maybe a bit of parsley for color. So simple, so fabulous!

Honey Miso Steamed Salmon

Wait until you see this dish! In this lesson you’ll learn how to steam salmon and the tricks to keeping it smooth, tender, and moist. I can’t wait for you to try it!

The honey adds depth to the sweetness of the fish. The flavor is velvety sweet and a little savory. Delicious and SO easy to make!

Preparation time: 5 minutes | Cook Time: 10 to 12 minutes | Serves 2

½ to ¾ pound wild salmon
½ teaspoon gluten free miso
1½ tablespoon honey
1 tablespoon Gomasio (this can be found in the ethnic section of many grocery stores, but you can also use plain sesame seeds)
Sea salt to taste
Optional parsley for color

Use a steamer or a pot with a steamer insert. Put several inches of water in the bottom of the pot and bring it to a boil. Place a large lettuce leaf, greens leaf, or cabbage leaf on the steamer basket and then place the salmon filet on top with the skin side down. Cover and steam for 10 minutes (more time may be needed for thicker cuts). Check the center of the thickest part of the fish; if the flesh has turned color then you know that it is done. Remove the pot from the heat to quickly cease the cooking process. Mix the miso and the honey in a small bowl and then spread the mixture over the top of the fish. Sprinkle with Gomasio, and maybe a bit of parsley for color.