← Back to Recipes

Green Tea Poached Salmon: Healthy & Tender

★★★★★ (4.8 from 24 Reviews)
Jump to Recipe ↓

Poaching is one of the healthiest ways to cook fish, but using plain water is a missed opportunity for flavor. By using a high-quality Sencha Green Tea broth, you infuse the salmon with subtle grassy notes and antioxidants.

This recipe keeps the fish incredibly moist. The gentle heat and tea compounds prevent the "white albumin" from leaking out, resulting in a buttery texture that melts in your mouth.

Poached salmon fillet in a shallow green tea broth
Prep Time10 mins
Cook Time10 mins
Servings2 Fillets
Tea TypeSencha

Ingredients

  • 2 Salmon Fillets (6oz each, skin on or off)
  • 2 cups Water (heated to 80°C/175°F)
  • 2 tbsp Loose Leaf Sencha
  • 1 inch Fresh Ginger, sliced thin
  • 1 clove Garlic, gently smashed
  • 1 tsp Soy Sauce or Tamari
  • Garnish: Lemon slices and scallions
Nutrition per serving:
Calories: 380
Fat: 22g
Sugar: 1g
Protein: 34g

Instructions

1
Brew the Base: Pour the 80°C water over the Sencha leaves in a separate vessel. Steep for exactly 2 minutes. Strain the liquid into a wide skillet or sauté pan. Discard the leaves (to prevent bitterness).
2
Aromatize: Add the sliced ginger, garlic, and soy sauce to the tea in the skillet. Bring to a very gentle simmer over medium-low heat. You want small bubbles, not a rolling boil.
3
Poach: Gently slide the salmon fillets into the liquid. The tea should come about halfway up the sides of the fish. Cover the pan with a lid to trap steam.
4
Finish: Cook for 8-10 minutes, depending on thickness. The salmon is done when it is opaque and flakes easily with a fork. Remove with a slotted spatula and serve immediately.

Expert Tip: Why 80°C?

Never use boiling water to brew green tea for poaching. Boiling water burns the leaves, releasing excess tannins that will make your delicate fish taste bitter and astringent. Stick to 80°C (175°F) for a sweet, grassy broth.

Related Learning

Understand the ingredients in your cup.

Sencha Guide: Japan's Most Popular Tea

Health Benefits of Green Tea & Fish

👉 Buying Guide: Best Japanese Green Teas

Comments