We all know we’re supposed to eat more fish – and by more fish, we mean salmon. It’s bursting with heart-healthy omega 3’s and high in protein while low in saturated fat and calories. Unfortunately, many of us associate fresh fish with last-minute prep work, a stinky kitchen, and a strong-tasting entree our kids won’t eat. This recipe for poached salmon is the answer to your dilemma. Prepare it in advance and serve it at your convenience. It won’t smell up your house, and the flavor is mild. Plus, leftovers make great lunches for the school day tomorrow.

Easy Poached Salmon (serves 4)

4 6oz portions of salmon fillet (ask the fishmonger to cut it for you) 1 cup white wine (don’t worry – your kids won’t taste it or feel it) 2+ cups of water 1 bay leaf a few sprigs of flat-leaf parsley a few peppercorns

Place the fillets in a frying pan, skin side down. Add the other ingredients until only the top of the fillets is exposed, adding more water if necessary. Bring to a simmer, cover, and cook about 10 minutes until opaque throughout when poked with a knife in the thickest part. (Thinner fillets will cook faster.)

Drain liquid and refrigerate salmon until chilled. Serve at room temperature. To make a sauce for grown-ups, mix 1 cup of sour cream with 1-2 teaspoons of Dijon mustard and dried dill to taste. To make a sauce for kids, add lemon juice to melted butter.


Kids didn’t love it the first time? No problem. Use leftover poached salmon to make these kid-friendly fishwiches:

  • Salmon salad. Remove skin and bones and crumble cooked salmon in a bowl. Stir in mayonnaise, diced onion, diced celery, salt, pepper and lemon juice, just like you would to make tuna salad. Serve on toast or a bed of lettuce.
  • Salmon burgers. Mix cooked, crumbled salmon with whole wheat bread crumbs and enough beaten egg to hold mixture together. Shape mixture into patties. Heat canola oil in a skillet; cook until lightly browned and hot through. Serve on a bun with lettuce and tartar sauce.


  • Greek salmon. Fill half a pita with crumbled salmon and a few slices of cucumber. Drizzle with plain, whole milk yogurt and top with lemon zest. Opa!

One last tip: buy wild salmon, and make it the freshest that money can buy. Farmed salmon is often high in PCBs, as well as dyes and other yucky stuff. And if you’re trying to teach someone with a tender young palate to love fish, fresh is definitely worth the extra expense. Seek out a quality fishmonger, and forget your fear of fish!