Feed on

Ok, This one will go down as one of my Favs!! Poaching fish in warm fat. How can that be anything but delicious? It’s not just delicious, it’s lick the plate delicious!

Here is what I used, but be creative!

Ingredients: ( I made 3 portions so adjust accordingly for more or less portions)

  • 3 wild sockeye salmon filets (or any other firm fleshed fish, Halibut? Tilapia? Maybe even Scallops or Lobster?)
  • 1/4 cup olive oil ( you need enough total liquid to fill the pan enough to immerse the fish about halfway.
  • 1/4 cup butter (grass-fed or pastured is best. I get my butter from a local family business, MooGrass Farms. Grass fed raw butter, unbelievable stuff!)
  • 2 cloves of garlic minced or pressed
  • Juice from one lemon
  • salt and pepper to taste
  • 1 tsp greek seasoning (use what herbs you like, dill, thyme, rosemary maybe?)
  • 1 large zucchini spiral sliced or peeled into ribbons
  • 1 large yellow squash spiral sliced or peeled into ribbons.
  • 1 red bell pepper spiral sliced or peeled into ribbons (or you can just use all zucchini or yellow squash, whatever you like.)

I used my coveted cast iron skillet for this, but use whatever skillet you have that conducts heat as evenly as possible and is large enough for your fish. Start by slowing heating the olive oil on low setting. As that slowly heats add in the garlic to infuse the flavor slowly. Next, as the oil heats up add the butter in chunky pieces, lemon juice, herbs, salt and pepper. Once the butter is just melted add in the salmon (or whatever fish you are using). You want to very gently poach the fish over low heat. The last thing you want to do here is deep fry these babies. Low and slow is the way to go! 🙂

If you are anxious you can cut the fish into chunks if you just don’t think you have the patience to watch it slowly cook but in actuality it doesn’t really take that long. You don’t want to cook it too quickly. I like my salmon medium rare and I overcooked mine a bit. It was still moist and delicious (it was wallowing in delicious fat after all) but I should have taken it out of the liquid about 3 minutes earlier, but since this was my first crack at it, I’ll forgive myself. My cook time was 18 minutes and it should have been about 15. Your time will vary by the thickness of your fish and how well done you  like it.

My mistake was slicing my veggies while I waited for the fish. I used my spiral slicer to create the zucchini/squash/bell pepper noodles. I should have paid closer attention but I assumed it would take longer to cook than it did.

I turned my fish once. I might not even have needed to do that. Next time I will have my “noodles” ready and just stand by the stove and baste the fish by using a spoon to bathe the tops of the fish with the warm liquid until cooked medium rare. (translucent center) The beauty of this technique is that it is pretty forgiving, so even though it was cooked completely through it still tasted great.

Once the fish is done to your liking, remove from the pan and keep warm. Try gently poking the top of the fish with your finger, the firmer it feels the more well done it is.  (If you are a not sure how to tell if your fish is done, the the nice thing about doing this in chunks is you can always just pluck a chunk out and taste it for doneness) Once the fish is removed from the pan, turn the heat up on the poaching liquid to medium until it is hot enough to just warm your “noodles” through. (You can remove some of the liquid so that you don’t completely drench your “noodles”, unless you want them drenched of course!)  Toss the noodles in the sauce just long enough to coat them in yummy flavor and warm them up. DO NOT LEAVE THE VEGGIE NOODLES IN FOR LONGER THAN IT TAKES TO WARM THEM UP! They will get too mushy.

Serve immediately. I plated mine with the salmon on top in one whole filet but the kids ended up breaking into chunks anyway. 🙂 The kids topped theirs with parmesan cheese.



YUMMERS!!!! Give it a shot, get creative with it and let me know what yummy variation you made! Gotta try this next with lobster!!! Um, Um, Um!



~ Laura, MGP



Print Friendly, PDF & Email

2 Responses to “Butter Poached Wild Salmon over Veggie Noodles – Lick the plate good!”

  1. Berto says:

    I’m giving this a go for Valentine’s dinner!

  2. […] found this recipe over at Mom Gone Paleo, where she claims the salmon is lick-the-plate good…and we totally […]

Leave a Reply