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Poached Salmon with Fennel

March 20, 2008


There are dozens of ways to prepare fish, but what of the healthiest ways is poaching. Poaching is simply cooking foods, proteins typically, in simmering water.

You can do this on the stovetop in a dutch oven or saucepan, but I actually find that using a glass dish and your oven (set to 325°) is more gentle and leads to more tender fish.

Here’s the technique:

  • Pre-heat oven to 325°
  • In a baking dish place two pinches of kosher salt, a bay leaf, and a teaspoon of dried dill.
  • Pour boiling water 3/4 up the sides of the baking dish. Stir to dissolve salt.
  • Place a fillet of salmon, skin side down, into the baking dish. The water should cover the fish, but if it doesn’t place some lemon slices on top to help keep the exposed fish moist.
  • Bake in the oven for about 10 minutes, then check the fish. When it’s done, it should be pale in color and firm.

What about the fennel?

1 large bulb of fennel, sliced into very thin, even slices
5 cloves garlic, chopped fine
2 pinches kosher salt

  • Pre-heat oven to 350°
  • Heat 2 tablespoons of olive oil in a oven-proof skillet (cast iron if you have it)
  • When hot, add the fennel and garlic and saute for 10 minutes, or until the fennel starts to appear translucent.
  • Place the skillet in the oven for about 20-30 minutes, stirring occasionally, until the fennel is dark brown and caramelized evenly.

This photo below shows the fennel with about 10 minutes of cooking time left in the oven.

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One comment

  1. we don’t have salmon tonight, but thanks for the tip on how to saute fennel!



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