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olive oil poached salmon in a grey stone bowl with fennel fronds and herbs

Olive Oil Slow-Poached Salmon with Fennel

Using this method of poaching salmon in olive oil at a low temperature in the oven will result in extremely tender and succulent fish.
Course Main Course
Cuisine American
Keyword arugula, herb, lemon, olive oil, poached, salmon, seafood
Prep Time 5 minutes
Cook Time 1 hour
Servings 5
Calories 1221kcal


For the salmon:

  • 1 1½ pound 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


For the salmon:

  • Heat oven to 275ºF. 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 pan dish with aluminum foil and bake until the salmon is completely 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.


Calories: 1221kcal | Carbohydrates: 6g | Protein: 8g | Fat: 132g | Saturated Fat: 18g | Polyunsaturated Fat: 15g | Monounsaturated Fat: 95g | Cholesterol: 19mg | Sodium: 44mg | Potassium: 402mg | Fiber: 2g | Sugar: 2g | Vitamin A: 105IU | Vitamin C: 9mg | Calcium: 43mg | Iron: 1mg