Olive Oil Poached Salmon

4 reviews
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//cookanyday.com/cdn/shop/files/Anyday_Photos_Recipes_OliveOilPoachedSalmon_1040_84287f35-6a0c-49ed-b97a-725f91cc3af5_360x.jpg?v=1718751745 Olive Oil Poached Salmon

Prep Time

5 mins

Cook Time

3 mins

Free Time

to peel an orange

The secret to succulent fish? The microwave! We found that this salmon poaches beautifully when cooked at a lower power level, allowing for more time for the flavors of citrus and olive oil to infuse the fish. This dish is perfect for dinner party guests or a luxurious dinner for one.

The steam control valve and tight seal are key factors in making this perfectly steamed fish. The Anyday will trap all of the delicious flavors of the citrus’ natural oils and infuse it into the salmon.

All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well. Unless specified otherwise, all recipes should be cooked at full power.

Fish & Seafood, Gluten-free, dinner party, entertaining, group__ Getting Started with Anyday, group__Under 15 Minute Meals, olive oil, poached, Shallow Dish, Salmon, Seafood Fish & Seafood

What You’ll Need

What You’ll Need

The Medium Shallow Dish

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The Anyhand Mitts

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Select your serving size and microwave wattage in the dropdown. The recipe will change accordingly.


Select your microwave wattage in the dropdown. The cook times in this recipe will automatically change accordingly.


To find your microwave’s wattage, look at the front panel, the side of the door, in the back, in the user manual, or Google the model number. If both an input and output wattage are listed, use the output.

Wattage translates to how powerful the microwave is. The higher the wattage, the faster your food will cook. The lower the wattage, the longer the cook time.

When in doubt, start with less time — you can always add more.

Microwave oven by power - 700w



The Medium Shallow Dish


  • 1 8-9oz salmon filet, in one whole piece
  • 3 tablespoons (45ml) extra virgin olive oil
  • kosher salt, to taste
  • black pepper, to taste
  • 3-5 thin slices of citrus (lemon, lime, blood oranges work well)
  • 1 sprig of thyme, dill, or parsley
  • chopped parsley or chives, for garnish


  1. Season salmon with salt and pepper on both sides. Place the salmon skin-side down in the Anyday dish and pour the olive oil around the salmon.
  2. Cover the salmon with slices of citrus, overlapping slightly to fit. Sprinkle with fresh thyme leaves.
  3. Cover with lid (knob lifted) and cook in the microwave at Power Level 7tooltip for 3 minutes, or until the salmon is cooked through. If not, add more time in 30-second increments. 
  4. Discard the lemons and top with chopped parsley or chives.

Serving suggestions & tips

  • Add sliced garlic to the olive oil for extra flavor.
  • Use halibut, bass, or black cod, if desired.
  • Use any citrus you have on hand such as oranges, limes, mandarins, or blood oranges. Avoid using grapefruit as the rind can be too bitter.

Recipe notes

  • The thickness of the salmon determines how long it cooks. Adjust accordingly.
  • When purchasing salmon, be sure to choose a filet that is whole rather than individual portions. This allows the fish to cook more gently towards the center, resulting in a tender and flavorful fish.
  • If using frozen fish, keep the same power level but add 1-3 minutes of cook time depending on the thickness of the fish.
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.

All you Need to Know About Making Olive Oil Poached Salmon in the Microwave

What does poaching in olive oil mean?

This technique involves gently cooking the salmon in a bath of olive oil at a low temperature. This method helps to infuse the salmon with the rich flavor of the olive oil while keeping it moist and tender.

Can I use water instead of oil?

While water can be used for poaching, using olive oil in this recipe adds flavor and richness to the salmon. The oil also helps to retain the moisture and tenderness of the salmon during cooking. However, if you prefer to use water, you can certainly experiment with that option by following the recipe as written but using water instead of olive oil.

What is the best way to check if the salmon is cooked through?

The best way to check if the salmon is cooked through is by using a fork to gently test the doneness towards the center of the filet. If the salmon flakes easily with slight pressure from the fork, it is cooked through. If it doesn't flake easily, you may need to add more cooking time in 30-second increments at the same power level until desired doneness is achieved.

How should I store any leftover poached salmon?

Store any leftover poached salmon in an Anyday dish with the lid on in the refrigerator for up to 2-3 days. Make sure to allow the salmon to cool completely before storing it to maintain its freshness.

How should I reheat the leftover poached salmon?

To reheat leftover poached salmon, gently warm it in the microwave using an Anyday dish at the lower level suggested to cook the salmon (this will prevent overcooking it.). Reheat for 1-4 minutes depending on the amount of fish.

Why do I need to reduce the power level in this recipe?

Reducing the power level in the recipe helps to cook the salmon gently and evenly without overcooking or drying it out. It allows the salmon to poach in the olive oil at a controlled temperature, resulting in a tender and flavorful dish.