Poached Salmon with Fennel & Lemon

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This poached salmon recipe uses an aromatic broth to infuse the fish with flavor while keeping it moist. Cook it with the skin on and keep the simmer gentle to ensure the fish stays intact. If you can't find a fennel bulb with its greens still attached, don't panic. Just grab some dill to use instead.

Adam Dolge

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Prep Time:

15 mins

Additional Time:

20 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Bone-Health Nut-Free Healthy Aging Healthy Immunity Low-Sodium Soy-Free Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 medium bulb fennel with fronds (about 1 pound), trimmed and thinly sliced, fronds reserved for garnish
½ cup dry white wine
1 lemon, thinly sliced, plus wedges for garnish
1 clove garlic, thinly sliced
1 tablespoon coriander seeds
1 tablespoon fennel seeds
1 ¼ pounds salmon fillet, skin-on, cut into 4 portions
4 cups water
1 teaspoon salt, divided
½ teaspoon ground pepper, divided
1 tablespoon unsalted butter, cut into 4 pieces

Directions

Combine sliced fennel, wine, lemon slices, garlic, coriander seeds and fennel seeds in a large high-sided skillet or large pot. Place salmon, skin-side up, on top. Add water, 1/2 teaspoon salt and 1/4 teaspoon pepper. Bring to a simmer over medium heat. Reduce heat to low, cover and cook until the fish is just cooked through, about 3 minutes. Transfer the salmon to a plate.
Increase heat to high and bring the mixture to a boil. Cover and cook until the fennel is tender-crisp, about 5 minutes. Reserve 1 cup of the cooking liquid and drain.
To serve, place a piece of butter in each of 4 shallow bowls. Divide the fennel mixture among the bowls. Top with the salmon and sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Ladle 1/4 cup of the reserved cooking liquid over each serving and sprinkle with reserved fennel fronds and lemon wedges, if desired.

Originally appeared: EatingWell Magazine, April 2020

Nutrition Facts (per serving)

365	Calories
22g	Fat
6g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 oz salmon, 1 cup fennel & 1/4 cup sauce
Calories 365
% Daily Value *
Total Carbohydrate 6g	2%
Dietary Fiber 2g	7%
Total Sugars 3g
Protein 30g	60%
Total Fat 22g	28%
Saturated Fat 6g	31%
Cholesterol 86mg	29%
Vitamin A 929IU	19%
Vitamin C 13mg	14%
Folate 53mcg	13%
Sodium 445mg	19%
Calcium 49mg	4%
Iron 1mg	6%
Magnesium 52mg	12%
Potassium 782mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Poached Salmon with Fennel & Lemon

Ingredients

Directions

Nutrition Facts (per serving)

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