Olive Oil Slow-Poached Salmon with Fennel
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Tender, silky salmon gently cooked in olive oil at a low temperature until it practically melts under a fork. Paired with sweet, aromatic fennel, this is a minimalist, restaurant-level method that delivers rich flavor with almost no effort. If you’re looking for a foolproof way to cook salmon that never dries out, slow-poaching it in olive oil is the answer. It’s gentle, hands-off, and produces an ultra-luxurious texture every time. Add a fresh salad complete with fennel, pickled red onions and shaved watermelon radishes for extra depth. If you have leftover fish, use it to make these elevated baked spicy salmon hand rolls.
Why You’ll Love This Recipe
- Silky, melt-in-your-mouth texture – The salmon is gently slow-poached in olive oil for an ultra-tender, buttery finish.
- Foolproof cooking method – Low, gentle heat makes it nearly impossible to overcook the fish.
- Elegant but simple – A restaurant-quality dish that comes together with minimal hands-on effort.
Why Is Poached Salmon Good For Summer?
This is a great recipe choice for summer because it’s inspired by farm to table ingredients that are light, refreshing and bursting with flavor. The dish can be re-imagined for a brunch twist by serving the poached salmon over Greek yogurt-slathered bread and topped with the pickled onion and fennel fronds. Additionally, because this recipe is fairly hands-off, it means less time in front of the hot stove!
Key Ingredients in This Recipe
- Olive oil – Because the fish will take on some of the flavor from the olive oil it is important to use a high-quality olive oil in this recipe. The extra-virgin olive oil is low in acidity and robust in flavor, making it perfect for infusing the salmon with rich flavor. It can also be used for marinades, salad dressings and pastas, it’s a true kitchen workhorse!
- Fennel – The slightly sweet licorice flavor of the fennel complements the rich butter sauce and tender salmon. I either thinly slice the fennel bulb or use a mandolin to cut it thinly and evenly.
- Salmon – When making this salmon recipe, look for the thick middle chunk of the salmon at the market. This ensures it cooks evenly. While the most common type of salmon sold in stores is Atlantic salmon, there are many other varieties. Atlantic salmon, my choice in this recipe, is much fattier and thicker than sockeye salmon.
A full ingredient list with exact amounts can be found in the recipe card below.
Pro Tip
The salmon should look slightly translucent in the center when you remove it from the oven — it will finish gently as it rests and stay perfectly silky.
How to Poach Salmon in Oil (Step-by-Step)
- Cover the salmon with olive oil. Heat oven to 275ºF (135ºC). Season salmon with salt and pepper then add to a 3-quart, 13-inch x 9-inch baking dish. Arrange fennel and garlic around the filet and add enough extra virgin olive oil to cover.
- Bake until cooked through. Cover the dish with aluminum foil and bake until the salmon is completely cooked through, about 1 hour.
- Make the lemon herb salad. In a medium mixing bowl toss together the arugula, parsley, lemon zest, pickled onions and watermelon radish with 1 tablespoon of the poaching oil. Top with the fennel fronds.
- Serve. Divide salmon and fennel among plates and top with the lemon herb salad.
How to Serve Olive Oil Slow-Poached Salmon with Fennel
- Light main plates: Serve over arugula, baby greens, or shaved fennel with lemon juice and flaky salt.
- Grain bowls: Pair with farro, couscous, quinoa, or herbed rice to soak up the olive oil.
- Brunch-style dishes: Flake over toast with crème fraîche, yogurt, or soft scrambled eggs.
- Elegant dinner plates: Serve alongside roasted vegetables with a drizzle of infused poaching oil.
- Cold preparations: Flake into salads or chilled grain bowls for a simple, high-protein meal.
How to Store Olive Oil Slow-Poached Salmon with Fennel
- Cool slightly before storing: Let the salmon come to room temperature before refrigerating.
- Refrigerate: Store in an airtight container for up to 3 days.
- Keep moist: Spoon a bit of the poaching oil over the salmon to maintain its silky texture.
- Use gentle reheating (or none): Enjoy cold, room temperature, or very lightly warmed to avoid drying it out.
- Do not freeze: Freezing will negatively affect the delicate, tender texture of the salmon.
FAQ – Frequently Asked Questions
Slow-poaching gently cooks the salmon at a low temperature, resulting in an incredibly tender, silky texture that stays moist and flavorful.
Yes. Fully submerging the salmon helps it cook evenly and prevents the fish from drying out during the slow-poaching process.
Absolutely. Let the oil cool completely, strain out any solids, and refrigerate it to reuse for poaching, roasting vegetables, or drizzling over grains.
The salmon should flake gently with a fork while still looking slightly translucent in the center. It will continue to set as it rests.
Yes. It’s delicious chilled or at room temperature and works especially well in salads, grain bowls, or on toast.
Thicker, center-cut fillets like Atlantic or King salmon work best because they cook evenly and stay especially rich and buttery.
Definitely. Citrus slices, garlic cloves, peppercorns, fresh herbs, or shallots all add subtle flavor to the salmon and infused oil.
Yes. Salmon is rich in protein and omega-3 fatty acids, and the gentle cooking method helps preserve moisture without needing heavy sauces or breading.
Other Recipes to Try
If you loved this summery take on a seafood staple, check out some of my other recipes below:
- Sweet and Spicy Teriyaki Lettuce Wraps
- Roasted Salmon with Citrus Salad and Brown Butter over Crispy Rice
- Ponzu Salmon Wonton Tacos
- Confit Tuna Sandwich
Tried it? Loved it? Tweaked it? Leave a review below and tell me how it went – I’m all ears (and always hungry).
Olive Oil Slow-Poached Salmon with Fennel
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Ingredients:
For the salmon:
- 1½ pounds center-cut filet salmon
- Kosher salt, as needed
- Freshly ground black pepper, as needed
- 1 medium bulb fennel, thinly sliced
- 10 cloves garlic, smashed
- 3 cups extra virgin olive oil, additional to cover if needed
For the lemon arugula herb salad:
- 2 packed cups wild arugula
- ½ packed cup flat-leaf parsley leaves
- 1 teaspoon lemon zest
- ¼ cup pickled onions
- ¼ cup shaved watermelon radish, cut into half moons
- ¼ cup fennel fronds, for garnish
Instructions:
For the salmon:
- Heat oven to 275ºF (135ºC). Season salmon with salt and pepper then add to a 3-quart, 13-inch x 9-inch baking dish. Arrange fennel and garlic around the filet and add enough extra virgin olive oil to cover.
- Cover the baking dish with aluminum foil and bake until the salmon is cooked through, about 1 hour.
For the lemon herb salad:
- In a medium mixing bowl toss together the arugula, parsley, lemon zest, pickled onions and watermelon radish with 1 tablespoon of the poaching oil and top with the fennel fronds.
For serving:
- Divide salmon and fennel among plates and top with the lemon herb salad.
Notes:
Nutrition:
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