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Oolong Tea Poached Salmon

By • Updated September 2026
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Poaching salmon in oolong tea transforms a simple fillet into something beautifully fragrant and moist. The gentle, aromatic liquor of a medium-oxidised oolong infuses the fish with floral, honeyed notes, while fresh ginger adds warmth and complexity. Using a proper fish poacher keeps the fillet submerged and cooking evenly at a steady, low temperature—essential for silky, never-dry salmon.

This recipe works best with a medium-oxidised oolong (around 30–50% oxidation) such as a Taiwanese high-mountain oolong or a lighter Dancong. The tea's natural sweetness complements the rich oils in salmon without overpowering them, and the poaching liquid can be strained and used as a base for a delicate sauce or soup.

Oolong Tea Poached Salmon
Prep Time10 mins
Cook Time15 mins
Servings2 fillets
DifficultyEasy

Ingredients

  • 2 × 150 g salmon fillets (skin on or off)
  • 15 g oolong tea leaves (medium-oxidised, such as high-mountain or Dancong)
  • 1 litre water
  • 30 g fresh ginger, sliced into thin coins
  • 1 tsp sea salt
  • 1 tsp caster sugar
  • 2 spring onions, cut into 5 cm lengths (optional)
Nutrition per serving:
Calories: 245
Fat: 14g
Sugar: 2g
Protein: 26g

Instructions

1
Brew the poaching liquor: Bring the water to a boil in a kettle or pan, then pour over the oolong tea leaves in a large jug or bowl. Steep for 4 minutes, then strain into your fish poacher, discarding the leaves. Add the ginger, salt, sugar, and spring onions (if using).
2
Heat gently: Place the fish poacher on the hob over medium-low heat. Bring the tea broth to a gentle simmer (around 75–80°C)—small bubbles should just break the surface. Do not let it boil.
3
Poach the salmon: Carefully lower the salmon fillets into the simmering oolong broth, ensuring they are fully submerged. Cover the poacher with its lid and poach for 8–10 minutes, depending on thickness, until the salmon is just opaque in the centre and flakes easily with a fork.
4
Rest & serve: Use the poacher's slotted rack or a fish slice to lift the fillets out gently. Let them rest on a warm plate for 1 minute. Serve with steamed greens, jasmine rice, or noodles, and spoon over a little of the strained poaching liquor if desired.

🫖 Equipment You'll Need

A fish poacher is a long, lidded pan with a perforated rack that lets you submerge and lift delicate fillets or whole fish without breaking them. For tea-infused poaching, it maintains an even, gentle simmer across the entire fillet, ensuring the oolong's floral volatility infuses the salmon uniformly while keeping the texture silky and moist.

See our fish poacher picks →

Expert Tip: Avoid Oversteeping

Steep the oolong for no more than 4 minutes before straining. Over-brewed tea can turn bitter and mask the salmon's delicate flavour. If you want a stronger tea note, use more leaves rather than a longer steep.

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