Poached Salmon Fillets with Cucumber Raita

Poached Salmon and Cucumber Raita Dish

Poaching is one of easiest methods to prepare and cook proteins like chicken and fish. It's often overlooked, forgotten about or comes with an unsatisfying childhood food memory. I remember trying to chew through a dry, bland piece of poached chicken while smiling at my mother. “Yes mom, it really tastes good.” Not.


There's no reason for anyone to relive a bad food moment. You need more that water (I wish someone had told my mother that) to make poached food taste good. The keys to successful poaching are the added ingredients and not overcooking. This is filled with onion, celery, carrots, Italian parsley, bay leaves, salt and whole black peppercorns. The addition white wine (only use something you would drink – I used a Sauvignon Blanc) rounds out the flavors.

Cucumber Raita Bowl

I served it with a Cucumber Raita sauce, dicing the cucumbers to add a little crunch with each bite. Poaching is an easy cooking technique that doesn't take a lot of time. It's a great way to prepare chicken and fish as we head into the warmer months.

Poached Salmon and Cucumber Raita Dish 2


Course: Main Course
Cuisine: American
Keyword: easy weeknight meal, poached fish, seafood main course
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 526 kcal
Author: Lisa Marie Todd

A delicious and easy weeknight meal.



  • 4 skinless salmon fillets
  • 3 cups white wine I used a Sauvignon Blanc
  • 4 cups water + more to cover fish
  • 1 onion peeled and chopped
  • 1 celery stalk chopped in 1” pieces
  • 1 carrot peeled and sliced
  • 4 parsley sprigs
  • 2 bay leaves
  • 1 tablespoon of black peppercorns
  • 1 lemon thinly sliced
  • 1 english cucumber thinly sliced
  • Dill sprigs for garnish


  • 1 cucumber peeled seeded and diced
  • 2 cups yogurt
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic minced
  • 1 tablespoon shallot minced
  • 2 tablespoons mint minced
  • 1 tablespoons dill minced
  • 1 teaspoon ground cumin
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon white pepper


  1. In a fish poacher or large stainless pan, add wine, water, onion, celery, carrot, parsley, bay leaves and black peppercorns.
  2. Lightly salt salmon fillets then add to them to pan. Bring to a simmer. Cover and let simmer for 8 - 10 minutes.
  3. Remove from heat and let stand for 3 - 4 minutes.
  4. Remove salmon fillets from pan and transfer to individual plates.
  5. To make Cucumber Raita Sauce, combine yogurt, lemon juice, garlic, shallot, mint, dill, cumin, salt and pepper. Mix well.
  6. Add diced cucumber and mix well. Serve immediately or chill in the refrigerator.
  7. Place three sliced cucumbers on each plate. Top each with a dollop of raita sauce and a small sprig of dill. Place a lemon slice on each salmon fillet and serve.
Nutrition Facts
Amount Per Serving
Calories 526 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 4g25%
Cholesterol 109mg36%
Sodium 754mg33%
Potassium 1566mg45%
Carbohydrates 25g8%
Fiber 3g13%
Sugar 12g13%
Protein 40g80%
Vitamin A 3310IU66%
Vitamin C 31.4mg38%
Calcium 260mg26%
Iron 3.5mg19%
* Percent Daily Values are based on a 2000 calorie diet.

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