How to Poach Salmon in the Microwave for a Quick, Healthy Meal

Poaching salmon in the microwave is a fast and easy way to cook fresh, delicious fish fillets in just minutes. With minimal prep and cleanup, microwaved poached salmon makes for a nutritious weekday dinner or light lunch. Keep reading to learn how to poach salmon in the microwave, along with tips for maximizing flavor and best practices for safely cooking fish at home.

Benefits of Poaching Salmon in the Microwave

Poaching salmon in the microwave offers several advantages over traditional stovetop poaching:

• Speed: Microwaved salmon cooks in a fraction of the time as on the stove. Fillets are done in just 5-10 minutes.

• Convenience: No need to boil water or monitor a simmering pot. Just pop the fish in the microwave and walk away.

• Moisture retention The microwave’s rapid heating gently cooks salmon without drying it out Fillets turn out moist and flaky

• Nutrient preservation Salmon’s beneficial omega-3 fatty acids and other nutrients are preserved since fish isn’t overcooked

• Easy cleanup: With no pots or pans to scrub, microwave salmon cleanup only involves a microwave-safe dish.

How to Choose Salmon for Poaching

When buying salmon to poach in the microwave, keep the following tips in mind:

• Go for wild-caught: Wild salmon contains more omega-3s than farmed varieties. Opt for wild Alaska salmon if possible.

• Choose fillets: Look for evenly cut fillets around 5-7 ounces. Thinner cuts cook quicker than steaks.

• Pick fattier fish: Fattier salmon like sockeye and king retain moisture better than leaner chinook or coho.

• Inspect quality: Make sure fillets look moist with tight flesh and no gaps or tears.

• Buy fresh: Fresh raw salmon works best. If using frozen, thaw completely first for even cooking.

Step-by-Step Instructions for Microwaved Poached Salmon

Poaching salmon in the microwave is a cinch. Follow these simple steps for tender, flaky fish fillets in minutes:

1. Prep salmon fillets: Pat dry with paper towels. Rub or brush lightly with oil or melted butter and season as desired.

2. Arrange in microwave-safe dish: Place fillets in a shallow microwave-safe baking or casserole dish. Salmon should lay flat, not overlapping.

3. Cover and microwave: Cover dish tightly with plastic wrap or a lid. Microwave on high for 3-5 minutes per 1-inch thickness of fish.

4. Rest and flake: Let salmon sit covered for 2-3 minutes before flaking gently with a fork to test doneness. It should be opaque throughout.

5. Serve and enjoy: Salmon is ready to top salads, stir into pasta, fold into tacos, and more!

Microwave Salmon Cooking Times

Microwaving times for salmon fillets depend on thickness. Follow these guidelines:

• 1/2-inch thick: 3 minutes
• 3/4-inch thick: 4 minutes
• 1-inch thick: 5 minutes
• 1 1/4-inches thick: 6 minutes

If using frozen salmon, add 1-2 extra minutes. Watch closely and stop cooking once opaque in the center. Let sit as carryover cooking will continue.

Flavor Boosting Tips and Tricks

Beyond basic seasoning, try these easy ways to infuse salmon with extra flavor:

• Marinate for 15+ minutes in soy sauce, citrus juice, or salad dressing before cooking.

• Stuff lemon, lime, or orange slices and fresh herbs inside the fillets.

• Top with pats of flavored butter, pesto, or harissa paste before microwaving.

• Sprinkle with minced garlic, onion, or shallot for added aromatic flavor.

• Squeeze fresh lemon or lime juice onto cooked salmon before serving.

• Garnish with fresh herbs like dill, parsley, basil, or cilantro.

Healthy Ways to Serve Microwaved Salmon

Poached salmon straight from the microwave makes a quick and healthy meal, but gets even better when served with tasty accents like:

• Steamed veggies like asparagus, broccoli, or green beans

• Leafy greens or spinach salads with vinaigrette

• Whole grains like rice, quinoa, or couscous

• Fresh citrus wedges or seasonal fruit like berries

• Greek yogurt dip or sauce with lemon and herbs

• Toasted nuts or seeds for crunch

• Avocado slices for creaminess

Safety Tips for Cooking Fish in the Microwave

Take these precautions when microwave poaching salmon:

• Use a microwave-safe container like glass or ceramic. Avoid plastic containers.

• Cover dish with microwave-safe lid or vented plastic wrap. This prevents splatters.

• Don’t overcook fish. Salmon should flake and be opaque, not dried out.

• Discard fish not eaten within 3 days. Don’t reheat microwaved salmon more than once.

• Wash dish, utensils, hands, and surfaces that touched raw salmon to avoid cross-contamination.

The Takeaway

Thanks to its lightning-fast cooking time and fuss-free method, poaching salmon in the microwave is ideal for easy weeknight meals. In just 5 minutes, you can have tasty, flaky salmon fillets ready to enjoy in healthy, delicious ways. Follow the tips above for foolproof microwaved poached salmon anytime you need a nutritious protein fix fast.