U.S. flag

An official website of the United States government

Official websites use .gov
A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.

  • Poached Salmon

The tomato relish adds just the right amount of flavor.

Recipe Source: Heart Healthy Home Cooking African American Style


  • For spicy tomato relish:

    2 medium tomatoes, chopped
    2 Tbsp finely chopped yellow onion
    2 Tbsp finely chopped fresh parsley
    1 tsp red pepper flakes, or to taste
    ¼ C red wine vinegar
    2 Tbsp olive oil
    Ground black pepper, to taste

  • For salmon:

    4 salmon steaks, 5 oz each
    3 C water
    4 black peppercorns
    1 lemon, thickly sliced
    3 parsley sprigs
    1 small onion, thickly sliced
    2 bay leaves

Photograph of the completed recipe.
calories 246
Total fat 10 g
Saturated fat 3 g
Cholesterol 93 mg
Sodium 94 mg
Total fiber 2 g
Protein 31 g
Carbohydrates 7 g
Potassium 945 mg
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    To prepare relish, combine all the ingredients in a bowl, and set aside.

  • 2
    Using a pan large enough to hold salmon steaks, bring water to a boil and add peppercorns, lemon slices, parsley, onion, and bay leaves.

  • 3
    Lower heat to a gentle simmer, cover, and let flavors infuse for 5 minutes. Add salmon steaks and make sure they are covered with water (add additional water if needed).

  • 4
    Cook, uncovered, for 10 to 12 minutes or until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F). Never let water boil or fish will toughen.

  • 5
    Serve each steak with relish.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.