White Wine Poached Salmon Salad: With Baby Lettuces and Fresh Ground Black Pepper Garlic Vinaigrette

Salmon is a quality protein fatty fish rich in Omega-3 fatty acids. It is a great fish choice when choosing a variety for a heart healthy diet. This salad combines the power of antioxidant-rich baby lettuces for a salad good for the heart.

Use any mesclun mix or a selection of different baby lettuces that appeals such as baby Romaine, radicchio, baby spoon lettuce, baby oak leaf or Swiss Chard, frisee or baby spinach. Serve the salad as is or dress it up with any roasted vegetable or a sprinkle of cooked black beans to make the salad unique. It is also adaptable to any prepared vinaigrette in the refrigerator making the salad quick and simple. This recipe serves 4.

White Wine Poached Salmon Salad


  • About 8 oz. baby lettuce, washed and trimmed if necessary
  • Four 4-oz. salmon fillets, poached and cooled, recipe below
  • Black Pepper Garlic Vinaigrette, recipe below
  • Freshly ground black pepper, for garnish



  1. Take the washed and trimmed baby lettuces and place in a large mixing bowl. Add enough of the prepared vinaigrette to lightly coat the lettuce leaves. Toss well.
  2. Divide the lettuces between four large salad plates or bowls.
  3. Flake the cooked and chilled salmon and divide between the bowls. Top with freshly ground black pepper.
  4. Serve.

White Wine Poached Salmon Fillets

  • 4 4-oz. fillets of samon
  • 1 1/2 cups dry white wine
  • 1 1/2 cups water
  • About 6 whole peppercorns
  • 1/4 medium onion, cut in half

Place the salmon in a large frying pan that has a lid. Choose a pan that will fit all the fillets in a single layer, without overlapping each other. Add the wine, water, and whole peppercorns. Add additional water if necessary to ensure the liquid covers the fish. Separate the onion layers and sprinkle over the liquid. Bring the court boullion to boil, then reduce heat to a simmer. Simmer for about 3 minutes, then add the salmon fillets. Cover the pan and gently poach the fillets until they are opaque in the center. Remove from the liquid, place on a plate and chill the fillets until cold and ready for use.

Black Pepper Garlic VinaigretteThis recipe makes about one cup.

  • 3/4 cup canola oil
  • 1/4 cup white wine vinegar
  • 1/2 tsp Dijon mustard
  • 1 large garlic clove, smashed with 1/2 tsp salt
  • 1/2 tsp fresh ground black pepper

Finely chop the garlic clove and sprinkle with salt. Smash and puree the garlic clove with the flat part of a chef’s knife. Place the smashed garlic clove with salt in a small mixing bowl. Whisk in the Dijon mustard and white wine vinegar. Stream in the canola oil while constantly whisking and mix well. Add in the fresh ground black pepper to taste. Use as needed for the recipe, reserving any extra for another use.

For other fresh fish salads, try Albacore Salad Nicoise, using fresh albacore tuna poached in court boullion or Swordfish Escabeche, where the fish fillets are pan seared, marinated in an herb vinaigrette and chilled before serving