Equipment
* optional
Ingredients
Poaching Aromatics
- 30 g fresh thyme
- 3 g fresh rosemary
- 2 garlic, peeled and lightly crushed
- 1 lemon, zest in strips
- 700 ml extra virgin olive oil
Salmon and Garnish
- 910 g salmon fillets, cut into 4 portions
- fine sea salt, to taste
- freshly ground black pepper, to taste
- 1 lemon, wedges
- fresh herbs, minced, parsley, chives, or another variety
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 2041 kcal
- Protein
- 47 g
- Carbohydrates
- 6 g
- Fat
- 206 g
- Fiber
- 4 g
- Sugar
- 1 g
- Sodium
- 431 mg
- Saturated Fat
- 31 g
- Monounsaturated Fat
- 136 g
- Polyunsaturated Fat
- 27 g
- Cholesterol
- 125 mg
- Potassium
- 918 mg
- Calcium
- 84 mg
- Iron
- 3.3 mg
- Magnesium
- 78 mg
- Phosphorus
- 560 mg
- Zinc
- 1.0 mg
- Vitamin A
- 151 mcg
- Vitamin C
- 44 mg
- Vitamin D
- 25.0 mcg
- Vitamin E
- 33.3 mg
- Vitamin K
- 107 mcg
- Vitamin B6
- 1.5 mg
- Vitamin B12
- 7.3 mcg
- Thiamin
- 0.50 mg
- Riboflavin
- 0.40 mg
- Niacin
- 20.0 mg
- Folate
- 66 mcg
- Water
- 169 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
In a pot, combine the fresh thyme, fresh rosemary, crushed garlic, lemon zest strips, and olive oil.
Season the salmon fillets generously on both sides with fine sea salt and freshly ground black pepper.
Fit a deep-frying thermometer into the pot. Heat the oil over medium-low heat until it reaches 82°C (180°F).
Carefully add the seasoned salmon fillets to the heated oil. Maintain the oil temperature at 82°C (180°F) throughout the cooking process. If the temperature drops after adding the salmon, increase heat slightly to maintain temperature.
Cook the salmon for 13 to 15 minutes, or until the top is opaque and flakes easily with a fork.
Remove the salmon from the oil and place it on a plate lined with paper towels to drain excess oil. Transfer the poached salmon to a serving platter, garnish with minced fresh herbs, and serve immediately with lemon wedges.
Chef's Notes
- Use high-quality olive oil, as its flavor will be infused into the salmon.
- Do not overcrowd the pot when poaching, cook in batches if necessary.
- For extra flavor, use a flavorful finishing salt.
- Ensure salmon is cooked to 63°C (145°F) internal temperature to ensure food safety.
Storage
Refrigerator: 2 days — Store leftover salmon in an airtight container in the refrigerator.
Reheating: Gently rewarm in a skillet with a little olive oil over low heat, or in a microwave on low power.
Troubleshooting
Salmon is dry
Cause: Overcooked.
Fix: Reduce cooking time in the future. Baste with the poaching oil during cooking.
Prevention: Use a thermometer to ensure the correct cooking time, do not overcook.
Salmon lacks flavor
Cause: Insufficient seasoning.
Fix: Season the salmon more generously with salt and pepper before poaching. Ensure the oil is infused with flavors.
Prevention: Season generously, start with 3g and adjust to taste.
Cultural Context
Olive oil poaching is a classic technique, showcasing the simplicity and purity of the ingredients. Often used in Mediterranean cuisine. The gentle heat preserves the fish's natural moisture and flavor.
