Olive Oil Poached Salmon with Herb Vinaigrette is a refined and nourishing main dish that exemplifies the freshness of spring. The salmon is gently poached in warm olive oil until melt-in-your-mouth tender, then topped with a zesty vinaigrette made from bright lemon, shallots, capers, and fresh herbs. Elegant yet effortless, this recipe is ideal for warm-weather entertaining or a weeknight meal that feels like a special occasion.

Why You’ll Love This Recipe

This dish pairs minimal preparation with luxurious texture and bold flavor. Here’s why it’s a standout:

A light yet satisfying protein-rich entrée
Poaching in olive oil ensures incredibly tender, moist salmon
Bright, fresh vinaigrette complements the richness of the fish
Naturally gluten-free, dairy-free, and Whole30-friendly
Quick to prepare in just 30 minutes
Sophisticated enough for dinner parties, yet easy for everyday meals

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

1 1/2 lbs skinless salmon fillet, cut into large pieces
1 1/2 cups extra virgin olive oil
1 small shallot, finely chopped
1/4 cup flat-leaf parsley, chopped
2 tablespoons fresh tarragon or dill, chopped
1 tablespoon capers, drained and chopped
Zest and juice of 1 lemon
2 tablespoons red wine vinegar
Salt and freshly cracked black pepper to taste

Directions

In a medium saucepan, warm the olive oil over low heat until it reaches 120–130°F (50–55°C). Keep the heat low to avoid boiling.
Gently place the salmon pieces into the oil. Poach for 15–20 minutes, or until the salmon is just cooked through and flakes easily with a fork.
While the salmon is poaching, prepare the vinaigrette:
- In a bowl, whisk together the chopped shallot, parsley, tarragon or dill, capers, lemon zest and juice, and red wine vinegar.
- Season with salt and freshly cracked black pepper.
- Let the vinaigrette sit for 5–10 minutes to allow the flavors to meld.
Once the salmon is done, use a slotted spoon to carefully remove it from the oil and transfer to a serving platter.
Spoon the herb vinaigrette generously over the warm salmon. Drizzle with a bit of the reserved poaching oil if desired.
Serve warm or at room temperature with seasonal greens, roasted vegetables, or crusty bread.

Servings and timing

Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories per Serving: 360 kcal

Variations

Use Different Herbs: Swap parsley and tarragon for basil, chervil, or cilantro to match the season or your preference.
Add Heat: Mix in a pinch of red pepper flakes or finely diced chili to the vinaigrette for subtle heat.
Citrus Swap: Use orange or lime zest and juice for a sweeter or more tropical flavor profile.
Salmon Alternatives: This poaching method works well with arctic char or halibut fillets.
Add Vegetables: Serve with blanched asparagus, sautéed spinach, or new potatoes tossed in olive oil and herbs.

storage/reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days.
To serve, bring the salmon to room temperature or gently reheat in a covered skillet over very low heat. Avoid microwaving to preserve the delicate texture. The vinaigrette can also be made in advance and refrigerated for up to 3 days.

FAQs

What is olive oil poaching?

Olive oil poaching involves gently cooking food in warm, not hot, olive oil. It results in exceptionally tender, moist salmon without overcooking.

Can I reuse the poaching oil?

Yes, you can strain and refrigerate the poaching oil for future use within a few days. Use it for sautéing vegetables or drizzling over salads.

Is this recipe healthy?

Yes, it’s rich in heart-healthy omega-3s, low in carbs, and full of fresh herbs and vegetables.

Can I serve this dish cold?

Absolutely. This salmon is delicious served chilled or at room temperature, making it great for picnics or make-ahead meals.

What sides go well with this salmon?

Seasonal salads, roasted asparagus, new potatoes, or a light couscous or quinoa salad pair well with this dish.

How do I know the salmon is done?

The salmon should flake easily with a fork and have a slightly translucent center. Use a thermometer if needed — it should reach 120°F (49°C).

Can I add other toppings?

Yes, toasted pine nuts, microgreens, or a dollop of yogurt or crème fraîche can be added for extra flavor and texture.

Is this dish suitable for special diets?

Yes, it’s naturally gluten-free, dairy-free, paleo, and Whole30-compliant when served without bread.

Can I make the vinaigrette ahead?

Yes, the vinaigrette can be made up to 3 days ahead and stored in the refrigerator. Let it come to room temperature before serving.

Can I use frozen salmon?

Yes, just be sure to thaw it completely and pat dry before poaching to ensure even cooking.

Conclusion

Olive Oil Poached Salmon with Herb Vinaigrette is an elegant, healthy dish that’s full of vibrant spring flavor. With its melt-in-your-mouth texture and bright, herbaceous vinaigrette, this simple yet refined entrée is perfect for both special occasions and everyday dining. Serve it with fresh seasonal sides and enjoy a taste of the Mediterranean at your table.

Olive Oil Poached Salmon with Herb Vinaigrette

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This Olive Oil Poached Salmon with Herb Vinaigrette is an elegant, springtime entrée that’s light, healthy, and bursting with fresh flavor. Gently poached in rich olive oil and topped with a lemony, herb-forward vinaigrette, it’s the perfect warm-weather dish that’s Whole30-friendly, low carb, and pescatarian-approved.

Author: Asma
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 4 servings
Category: Main Course / Healthy Dinners / Spring Recipes
Method: Poaching
Cuisine: Mediterranean-Inspired

Instructions

Warm olive oil in a saucepan over low heat until it reaches 120–130°F (50–55°C).
Gently lower salmon into the oil and poach for 15–20 minutes, or until it flakes easily with a fork.
While salmon is poaching, prepare the vinaigrette by mixing shallot, parsley, tarragon (or dill), capers, lemon juice and zest, vinegar, salt, and pepper in a bowl.
Let vinaigrette sit for 5–10 minutes to allow flavors to meld.
Once the salmon is cooked, remove it carefully and transfer to a serving platter.
Spoon the herb vinaigrette over the warm salmon and optionally drizzle with some poaching oil.
Serve warm or at room temperature with seasonal greens or crusty bread.

Notes

Keep oil temperature low to ensure the salmon stays tender and doesn’t overcook.
Pairs well with baby potatoes, couscous, or grilled spring vegetables.
Store leftovers in an airtight container and enjoy chilled over salads.