Recipe: Poached Wild Salmon with Tomatoes and Scallions

This is a simple recipe providing  many heart healthy and anti-cancer nutrients including omega 3 fatty acids from wild caught salmon, healthy monounsaturated  fats  and the plant phenol oleuropein from olive oil along with antioxidant phytochemical flavonoids including lyocpene from tomatoes and quercitin from green onions. The olive oil, tomatoes and onions also provide carotene, vitamin A, Vitamin C, Vitamin E, potassium and organic sulfur compounds.

Ingredients: (use organic produce whenever possible)

  • 4 (6-ounce) wild salmon fillets, bones removed
  • 2 tablespoons virgin olive oil
  • 1 1/2 cup grape or cherry tomatoes
  • 1 bunch green onions (scallions), white and light green parts only, thinly sliced
  • Sea salt and freshly ground pepper, to taste
  • Lemon wedges


Fill a wide pot or pan large enough to hold all the salmon at once with enough water to cover the salmon by about an inch of water. Bring water to a simmer. Sprinkle salmon with salt and pepper on both sides.

When water starts to simmer, add salmon. Increase heat to allow the water to return to a very light simmer. Cook until salmon is just opaque in center. Allow about 10 minutes per inch thickness of fillet. Carefully remove salmon to a serving dish.

Meanwhile, heat olive oil in a skillet over medium heat. Add tomatoes and season with salt and pepper. Cook, stirring frequently, about 2 minutes. Add green onions, toss and continue cooking until tomatoes start to lightly wrinkle. Taste and adjust seasoning with salt and pepper.

To finish dish, garnish salmon with the tomatoes and green onions and any juices from skillet. Serve with lemon wedges.

Optional: top with chopped fresh basil leaves, add one clove minced fresh garlic to tomatoes.

serves 4

Gluten Free, Wheat Free, Sugar Free

modified from