Salmon is one of my favorite proteins to cook at home. It’s healthy, delicious, and versatile enough to be used in everything from weeknight dinners to fancy dinner parties. However, cooking salmon can seem intimidating to home cooks. Many traditional cooking methods like pan searing, oven roasting, or grilling require special skills to get the fish perfectly flaky on the inside while nicely browned on the outside.
Thank goodness there is a quick and easy way to cook tasty salmon fillets at home: poach them in the microwave. Microwave poaching is a foolproof method that ensures moist, tender salmon every time. I love cooking at home and this easy poaching method has helped me get better over the years. Read on to find out how to poach salmon in the microwave so that the fillets are perfectly cooked in 10 minutes or less.
Overview of Microwave Salmon Poaching
Poaching salmon in the microwave is one of the quickest and easiest ways to cook fresh fish at home. Here’s a quick overview of the technique:
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Cook time: Salmon fillets can be poached in the microwave in just 6-10 minutes depending on thickness.
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Method: Put the salmon in a dish that can go in the microwave and add enough water to cover it partially. Then it’s cooked on high heat in the microwave.
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Liquid The poaching liquid is typically a salty solution made with water or broth Aromatics like herbs can also be added for flavor
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Benefits: Microwave poaching cooks the salmon gently and evenly. The fish turns out moist and tender with no overcooking on the edges.
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Serving Poached salmon can be served warm right out of the microwave or used cold in salads. It flakes easily and has a delicate texture
Now that you know the basics, let’s get into the nitty gritty details on how to poach salmon to perfection in your microwave.
Step 1: Choose Your Salmon Fillet
You can use virtually any salmon fillet for microwave poaching. Some tips for choosing salmon:
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Thickness: Look for fillets that are about 1 to 1 1/2 inches thick. Thinner pieces may overcook.
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Skin: Skin-on or skinless both work well. Leave the skin on for added moisture and flavor.
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Portion size: Individual 4-6 oz fillets are ideal for single servings. Adjust cook time for larger cuts.
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Wild vs farmed: Both types of salmon will poach nicely, so choose whatever is freshest.
I like to buy thick, skin-on wild salmon fillets at the seafood counter for the best results. Sustainable wild Alaskan salmon is a great choice.
Step 2: Make the Poaching Liquid
The poaching liquid provides moisture, seasoning, and aromatic flavor to the salmon as it cooks. Here are two easy options:
Saltwater Solution
- 2 cups water
- 2 tsp salt
Combine water and salt in a microwavable dish just large enough to fit the fillet. Stir until salt dissolves. The salty water lightly seasons the salmon as it poaches.
Broth Solution
- 2 cups fish stock, clam juice, or vegetable broth
- 1 tbsp lemon juice
- Herbs like dill, parsley, thyme (optional)
Combine broth, lemon juice, and any herbs in a dish. The broth infuses the salmon with savory flavor as it cooks.
I prefer the broth solution for maximum flavor, but the basic saltwater brine also works well.
Step 3: Prepare the Salmon
Before cooking, prepare your salmon fillet:
- Rinse under cold water and pat dry with paper towels.
- Season lightly with salt and pepper. Go easy on salt if using a broth poaching liquid.
- Place fillet in the microwave-safe dish skin-side down.
- Pour over enough poaching liquid to partially submerge the salmon.
You want the liquid level to just cover the bottom half to two-thirds of the fillet. The top portion should remain exposed.
Step 4: Microwave Poach
Microwave poaching takes just 6-10 minutes depending on thickness. Follow these steps:
- Cover dish loosely with a lid or plastic wrap.
- Microwave at full power until salmon is opaque and flakes easily, about 6 minutes for a 1-inch thick fillet.
- Check doneness by inserting a fork. Salmon should flake apart easily when fully cooked.
- If needed, continue cooking in 30 second intervals until done.
Salmon is finished poaching when the thickest part of the fillet reaches an internal temperature of 125°F.
Tip: Resist the urge to overcook the salmon. It will continue cooking a bit more as it rests.
Step 5: Rest and Serve
After cooking, let the salmon rest:
- Leave the cooked salmon fillet in the poaching liquid.
- Let it sit covered for 5 minutes before serving.
- The resting time allows the fish to finish cooking gently.
Then, remove the salmon from the liquid and enjoy:
- Salmon can be served warm directly from the microwave.
- It also makes a nice chilled salad when forked into flakes.
- The fish should have a tender, silky texture that flakes apart easily.
And that’s it – microwave poached salmon made easy! The moist heat of the microwave combined with the poaching liquid results in salmon that’s juicy, mild, and delicious. I like to serve my poached salmon simply with lemon wedges and fresh dill. It also pairs nicely with cooked grains or greens.
Microwave Salmon Poaching Tips
Here are some top tips for success when poaching salmon in the microwave:
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Use a microwave-safe dish that fits the fillet snugly. Glass baking dishes work well.
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Lay the salmon fillet diagonally in the dish if needed to achieve a tight fit.
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Baste the salmon with the poaching liquid a few times as it cooks for even moisture.
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Add aromatics like lemon slices, herbs, garlic, or ginger to the liquid for extra flavor.
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Brining the salmon for 15-30 minutes before poaching further enhances moisture.
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undercooking is better than overcooking when in doubt. Cook until just opaque and flaky.
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Let salmon rest in the hot liquid for 5 minutes after cooking for the best texture.
Common Microwave Poaching Mistakes
It’s easy to get delicious results when microwave poaching salmon, but here are a few mistakes to avoid:
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Overcrowding – Don’t pack too many fillets tightly in a dish. They need room to poach evenly.
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Not enough liquid – Salmon should be about 2/3 submerged to cook properly.
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Overcooking – Err on the side of undercooking and verify doneness with a fork.
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Not resting – Letting salmon rest after cooking allows it to finish gently cooking.
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Using a low power setting – Always poach at full power for shortest cook time.
Follow the tips in this guide and your microwave salmon will turn out perfectly moist and tender every time.
Microwave Poached Salmon Recipes
Once you get the basic technique down, experiment with these flavorful recipes:
Lemon-Herb Salmon
- Poaching liquid: Water, lemon juice, dill, parsley
- Salmon: Skin-on wild fillet
Miso-Orange Salmon
- Poaching liquid: Orange juice, white miso, ginger
- Salmon: Skinless sustainable fillet
Cajun Salmon
- Poaching liquid: Chicken broth, Cajun seasoning
- Salmon: Farmed salmon fillet
Mediterranean Salmon
- Poaching liquid: Clam juice, garlic, oregano, olives
- Salmon: Skin-on wild sockeye fillet
The possibilities are endless when poaching salmon in the microwave. Use your favorite broths, herbs, spices, citrus, etc. to infuse the fillets with any flavor you like.
Why Microwave Poach Salmon?
Compared to other cooking methods, microwave poaching has several advantages:
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Quick cooking – Salmon cooks through gently in just 6-10 minutes.
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Easy – No special skills needed. Just press a button and walk away.
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Moist fish – Poaching guarantees tender, silky salmon every time.
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Even cooking – Microwave distributes heat evenly for no under or overcooked spots.
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Simple cleanup – With no dishes to wash, cleanup is a breeze.
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Versatile – Poached salmon works for salads, tacos, pasta, and much more.
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Healthy – Microwave poaching requires minimal added fat or oil.
For busy home cooks, poaching salmon in the microwave is a game changer. You can have a
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The big unaddressed question: Does it smell up the house?
Many times, I’ve made this with Italian dressing (or any other kind I have on hand) instead of water. It’s delicious, full of flavor, and done in less than 5 minutes. A great go-to on busy days.
As a salmon fan who likes it roasted or pan-seared, I wasn’t sure about this when I first read it. But the salmon was perfect on the first try. The poaching results in very moist, evenly cooked fish thats perfectly seasoned with the salt alone. The second night I did add garlic powder, lemon juice, bay leaf and thyme — even better. Dinner was ready in 7 mins and no messy cleanup. A must-try.
I usually purchase a 2 lb bag of individually wrapped salmon frozen fillets. After rinsing the frozen fillet under cold running water. I give it a minor score Defrost @ #3/3½ min/1200 wt oven. The H2O & lime juice are sufficient to keep the fillet moist during cooking. Add more lime & herbs, cooking a 168 g. /6 oz. filet (with skin) @ #5/ 4-5 min/1200 wt oven.
In the summer, when I don’t want to heat up the kitchen, I cook all kinds of fish in the microwave. I put some olive oil on the bottom of the dish, then place the fish skin side down. I then add a little white vermouth and sprinkle fresh herbs on top. I also find that pricking the fish with a sharp fork keeps it from exploding. I use a Corningware dish with a lid. After that, I put the fish in the microwave on low for three to four minutes and check it again. I keep doing this until the fish is done.
I make this a lot, and to keep it from getting too done, I strongly advise using an instant-read thermometer instead of the sliding knife test. 125–130 F is my preferred end temperature for a probe in the fillet’s center.
I like your bottled dressing suggestion. I think you’re just putting the dressing on top of the fish and not switching out the 2 cups of water for the dressing. Correct?.
I have been cooking salmon in the microwave for years. I coat it with Dijon mustard, lemon, dill if I have it and capers. There is no odor in the house and the salmon is perfectly cooked. Just go slow and dont overcook it. I start with about 3 minutes and check it.
Thank you for this! I grilled some salmon on three rosemary sprigs and some thin red onion slices. I used leftover chicken stock instead of water. It came out perfectly. Who would have thought?! This is such an easy recipe and a great change from my usual, less healthy “raid the fridge” dinner after work.
About 40 years ago I was visiting a dear elderly friend who invited me for dinner. She took out of her fridge two small white packages that were about 5 inches square. She put them in the microwave and set it for a few minutes. The local supermarket butcher had prepared the salmon for her wrapped in parchment paper. I was amazed at how tasty the salmon was because other attempts to cook raw meat in the microwave had failed horribly! This is another way to poach salmon in the microwave.
No saltwater solution for me.Make a lemony,mustard hot sauce marinade and micro in parchment paper pouch.
We like to cook salmon in the microwave without brine. We just lightly salt it, add garlic powder and black pepper, and then spread butter on top. Cover and microwave at full power (1000 watts) for 5 minutes and rest for 3-5 min. It looks so good and is so easy to make! If you don’t add water, make sure it’s dry and covered before cooking, or it might spatter.
I like the idea of layering herbs or scallions underneath – might try lemon slices also.
I just made it with a cod fillet tonight, and it worked fine. After the first 2 minutes I checked every 30 seconds until it passed the knife test. I only had to rest for 5 minutes. As soon as the fish was flaky, I took it out of the water and served it. Keep in mind that this is a pretty bland way to cook, so you might want to pair it with something more flavorful.
I had been cooking fish filet in microwave for years. It’s easy, fast cooking with no fuss, a tasty meal in a flash.
You dont even have to defrost. Use a lower power setting (6/10) for about 2x as long. Turn it over when it appears cooked halfway up the sides. Thinly sliced lemon on top reduces any fishy smell, but its not essential. If I’m going to eat it right away, I’ll sometimes pan fry it on high for two minutes on each side. This way, it cooks more evenly than just pan-frying it. Otherwise, from the microwave to the fridge to put on salad later.
Wow! So flavorful and easy. This is a keeper.
Just want to know if the salmon is always this pale. The picture makes it look like it’s almost not cooked.
Needed a little more time in my microwave. Perfectly cooked after 5 minutes. I had brined the salmon, but that doesnt seem necessary. A hit with my dinner party even though it was quite mild. Ill probably pair it with a dressing next time.
There weren’t many comments about the smell this could cause, so I decided to keep going in the hopes that the water and covering the dish would keep the smell of the fish inside. Reader, it didn’t work. The water acts more like a mist diffuser, spreading the smell across the room. If you or someone you live with is easily sickened by smells, this might not be the best way to cook. Fish tasted great though!.
Yummy, quick & easy cleanup. Definitely a keeper recipe!
I made it with salty water with the salmon resting on fresh rosemary. It was quick, easy and delicious! The fragrance while cooking was intoxicating, thanks to the rosemary. I used a thermometer to determine if it was done. Next time I will try vermouth as suggested by another reader. I used flash frozen sockeye salmon from Alaska. So glad the local grocer carries this product.
This is an excellent dish. It would be even better with a lemony hollandaise-type sauce to spoon over the salmon.
This is essentially poached salmon in the microwave. Lemon juice, fresh parsley, and some salt made it brine for about six hours in the fridge. That was the only fresh herb I had on hand. Probably dill would have worked better but all in all it’s pretty bland. So, I would definitely keep poaching salmon in the microwave and then serve it with a nice sauce.
Should have known when it called for farmed salmon. PLEASE dont eat farmed salmon unless you know from where it is sourced. Hoped this would be a good alternative to cooking salmon with dry heat, but it was not. In fact, it was pretty bad. Wont try again.
I’ve read all the comments and can’t wait to try microwaving salmon, which is one of my favorite fish. Besides that, it’s been fun to be in the (digital) company of other foodies! Thanks!
Easy recipe but not as flavorful as when I cook it on stovetop.
Try salting the water with miso. Delicious.
It truly was flawless. As suggested by Blue Sage, I used a vinaigrette dressing instead of water and added capers, dill, tarragon, and garlic, as well as Sandy’s suggestion of Dijon mustard. 3 minutes on high, 3 minutes sitting, perfection. Taste and texture couldnt have been better, and easier to achieve than my normal baking. And the bites of salmon lifted cleanly off the skin. No residual kitchen odor. My new go-to. Can this method be used for boneless skinless chicken? And ahi?.
This sounds delicious! Thanks for sharing.
It was so scary for me, but I decided to try it anyway, and I’m so glad I did. We absolutely loved the way the fish came out so moist and tasty. This will be on our routine rotation. Private notes are only visible to you.
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Microwave perfectly poached salmon
How do you cook salmon in a microwave?
Combine butter, wine, lemon juice, dill, sugar, salt, and black pepper together in a microwave-safe casserole dish; place cover on dish. Microwave butter mixture until butter is melted, 45 to 60 seconds. Add salmon, skin-side up, to butter mixture and place cover on dish. Microwave until salmon flakes easily with a fork, about 6 minutes.
How do you cook salmon in a crock pot?
Place the salmon filets in a small glass casserole dish, and cover with thinly sliced wheels of lemon and a sprinkling of dill. Season the filets generously with olive oil and put a loosely fitting lid on the casserole dish. Microwave for 3 minutes on medium power and then check for doneness. Continue to cook in 30 second increments, if desired.
How long does it take to poach salmon?
Poaching sounds pinkies-up fancy, but it’s simple and FAST—we’re talking 3 to 5 minutes for a single poached salmon fillet. You can make it for a healthy weeknight dinner when you don’t have time for Instant Pot Salmon, but you can also serve poached salmon for a party and get a wow factor with less effort than Salmon Wellington or Stuffed Salmon.
How do you cook fish in a microwave?
Microwave it in a simple saltwater solution at full power and let it rest for an equal amount of time before serving. The water both seasons the fish and helps it cook evenly. You can add a teaspoon of sugar or syrup to the saltwater to add a subtle sweetness, and aromatics, such as rosemary or dill to create additional layers of flavor.