Mediterranean Poached Salmon: Fuelling Life’s Moments

By: Noureen Habib

Let me start by saying this turned out unbelievably delicious! I wasn’t sure how it would turn out because I literally said to myself, I have salmon, eggplant, tomatoes, zucchini and mushrooms, let’s do something. I knew I wanted to make eggplant because Navaz has never liked it and refused to it eat, up until last night! Yes – this dish turned his opinion of eggplant right around. Mission accomplished!

Honestly, the technique allowed the vegetables to cook to perfection and allowed a full flavor profile to be injected into the fish. I will most definitely be making this again as a weeknight dinner. Not only was it easy, but also incredibly clean and healthy! This dish truly fueled my moment!

How will you fuel your moment?


    • 2 pieces of 6-8 oz salmon belly (wild, not farmed)
    • 4 roma tomatoes
    • 2 portabello mushrooms
    • 3 indian eggplants (the small and round ones with purple skin)
    • 1 zucchini
    • 1/4 cup of olives (I got the mixed kind from an olive bar, this adds the perfect touch to this dish)
    • 1 tablespoon of tomato paste (make sure there is no sugar added, opt for organic in a glass jar, and low-sodium preferably)
    • juice of 1 lemon
    • 1 teaspoon of lemon zest
    • 1 teaspoon of black pepper
    • 1 tablespoon of oregeno
    • 1 tablespoon of thyme
    • 1 tablespoon of basil
    • 3-4 garlic cloves
    • 1/4 red onion or 1 small white onion
    • 2-3 tablespoons of olive oil
    • 1 teaspoon sea salt


    1. Mince the garlic and slice the onions, keep aside
    1. Dice the eggplant, zucchini, mushrooms, tomatoes
    1. Heat the sauce pan to about medium heat, add the olive oil. Here is a great article on why it’s okay to cook with olive oil!
    1. Saute the onions until they are translucent-ish
    1. Add the garlic, tomato paste and all the seasonings. Mix together well and cook for a few minutes.
    1. Add in all the vegetables and mix together.
    1. Moving the vegetables to the side, add the salmon pieces to the middle of the saute pan. I kept the skin on because it makes it easier to work with, it is quite delicious when crispy and is full of Omega-3 fatty acids.
    1. Move the vegetable mix on top of the pieces of salmon.  The vegetables will release water, which mixed with the tomato paste and herbs will infuse into the fish. This will create the poaching liquid. Add the olives when you are in this step of the process.
    1. Lower the heat to the lowest setting.
    1. Cover the saute pan and let the whole thing simmer for 15 minutes, or until the fish is translucent. Opaqueness in the fish means that it is overcooked.
    1. Enjoy!