Tea Poached Salmon with Fruit Salsa

Poaching salmon in tea is a great way to boost flavour and appeal without adding any unnecessary fat and salt.

Preparation Time: 5 minutes

Cooking Time: 30 minutes





Pineapple, finely diced

1/3 cup (75 mL)

Orange, finely diced

1/3 cup (75 mL)

Red plum, finely diced

1/3 cup (75 mL)

Red onion, finely diced

1/4 cup (50 mL)

Fresh ginger, minced

1/4 tsp (1 mL)

Juice of a lime

1/2 lime 

Pinch of chili flakes (or to taste)


Pepper to taste




4 Portions of fresh salmon

6 oz (200 g)

Tea bags of herbal citrus tea (such as Rooibos citrus blend or lemon ginger)



  1. In a small bowl mix together all ingredients for the salsa. This can be made 1 day ahead and kept in the fridge.
  2. In a deep fry pan or pot add enough water to measure 1 inch in depth. Simmer the 4 tea bags until a very strong tea has brewed. About 5-10 minutes. Remove the tea bags.
  3. Place salmon, skin side up, in the pan. Simmer for 15 minutes on medium heat. Turn the fish over and cook for an additional 5 minutes.
  4. Place fish on a plate and top with fruit salsa.

© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007.

Nutrition Information per 1 portion of salmon with 1/4 cup (50 mL) salsa: 

Calories: 311 kcal

Protein: 31 g

Fat: 17 g

Saturated Fat: 3 g

Carbohydrate: 7 g

Fibre: 1 g

Sodium: 85 mg

Cholesterol: 87 mg

Last Update – November 16, 2017

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