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Poached Salmon

Spicy Tomato Relish

Poached salmon on a plate

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  • 2 medium tomatoes, chopped
  • 2 tablespoons yellow onion, finely chopped
  • 2 tablespoons fresh parsley, finely chopped
  • 1 teaspoon red pepper flakes, or to taste
  • ¼ cup red wine vinegar
  • 2 tablespoons olive oil
  • Black pepper, to taste


  • 4 5-ounce salmon steaks
  • 3 cups water
  • 4 black peppercorns
  • 1 lemon, thickly sliced
  • 3 parsley sprigs
  • 1 small onion, thickly sliced
  • 2 bay leaves


  1. For relish, combine all ingredients in a bowl and set aside.
  2. Using a pan large enough to hold salmon steaks, bring water to a boil and add peppercorns, lemon slices, parsley, onion and bay leaf.
  3. Lower heat to a gentle simmer, cover and let flavors infuse for 5 minutes. Add salmon steaks and make sure they are covered with water. Add additional water if needed.
  4. Cook, uncovered, for 10 to 12 minutes or until fish is just tender. It will flake easily when tested with a fork. Never let water boil or fish will toughen.
  5. Divide the relish on four plates.

Yield: 4 servings
Serving Size: 1 salmon steak and ¼ cup relish
Calories 246
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 93 mg
Sodium 94 mg
Total Fiber 2 g
Protein 31 g
Carbohydrates 7 g
Potassium 945 mg

Recipe Source: Heart Healthy Home Cooking African American Style

Last Updated: May 17, 2013

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