Healthy Salmon poached in Rooibos tea

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salmon poached in rooibos tea

I’ve embarked on a healthier eating program recently and this salmon poached in Rooibos tea recipe is a game-changer for me. Poaching fish is the lightest way to cook it, and with this recipe, I’ve gently poached it in rooibos tea with lemon and honey. It takes 5 minutes to make and is now my preferred way to cook my favourite fish. It’s the perfect mid-week supper solution too.

salmon poached in rooibos tea

It’s important not to let the poaching liquid boil but rather keep it at the gentlest possible simmer. You could even add the fish to the just-boiled liquid then take it off the heat and allow it to cook in the latent heat. This will of course take a little longer, but for ease of speed and efficiency, I cooked it over the flame until it was just cooked. I prefer poached salmon to be cooked through vs underdone when frying or grilling it.

salmon poached in rooibos tea

I wanted to make a dressing that was light and delicious to compliment the delicate fish so I opted for a vinaigrette which I serve at room temperature over the warm salmon. The fish emerges from the poaching liquid tinged with the rooibos colour that also imparts a subtle flavour. A side of steamed asparagus and baby spinach leaves – also dressed in the vinaigrette, is the perfect accompaniment.

And while talking about healthy eating, African Extracts Rooibos recently sent me their AdvantAGE range.  A beautiful line of anti-ageing skincare products packed full of natural ingredients and Bio-Active Rooibos and I’ve been using it on my skin. Healthy body, healthy skin. Hello, summer!

salmon poached in rooibos tea

For more of my rooibos tea recipes:

rooibos tea meringues with rooibos and white chocolate ganache

rooibos tea and honey ice cream

rooibos tea and white chocolate fudge

quails eggs poached in rooibos tea

spicy honey & rooibos tea granita gin and tonic

ginger, brandy & rooibos cocktail

*Cooks notes – make the quantity of fish you require. This is enough liquid to poach 2 large fillets or up to 800gms of fish.

Salmon poached in rooibos tea

A delicious and healthy recipe to poach salmon in Rooibos (Redbush) tea with a lemon vinaigrette.
Print Recipe
salmon poached in rooibos tea



  • 350 gm – 800gm fillet of salmon skin on and pin boned (at room temperature)
  • 3 cups of strongly brewed rooibos tea
  • 1 lemon sliced
  • ¼ cup honey
  • 1 tsp whole peppercorns
  • 1 Tbs sea salt flakes such as Maldon


  • 1 ½ tsp Dijon mustard
  • 1 tsp honey
  • ¼ cup extra virgin olive oil
  • 2 Tbsp good quality white wine vinegar
  • 1 Tbsp lemon juice I used a little of the lemon from the poaching liquid
  • Pinch of freshly ground black pepper and sea salt flakes.


  • Brew the tea and then add it to a wide-bottomed pot or pan along with the lemon, honey, salt, and peppercorns. Bring to a simmer. Add the salmon – skin side up and poach at a very gentle simmer for 5 – 8 minutes depending on the size.
  • Flip the salmon about ¾ of the way through the cooking time. *at this point you can check if it is cooked through
  • Remove the cooked salmon with a slotted lifter and allow it to drain on kitchen paper.
  • Make the vinaigrette by placing all the ingredients in a jar and shaking vigorously until it thickened and emulsified. Drizzle the dressing over the warm fish and serve with steamed fresh asparagus and green leaves.
Author: Sam Linsell

*Disclaimer ~ this post is sponsored by African Extracts Rooibos





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  1. This looks delicious, and what a clever idea – I poach like this in white wine, but I’d never thought of using another liquid like this before!

  2. I am sold! This is the best way to enjoy the true flavor of the fish. Stunning styling as always Sam 🙂

  3. Nancy Lober says:

    Looks delicious and beautiful photos!

  4. Thanks so much Nancy 🙂

  5. Thanks so much Kankana xx

  6. Hi Rachel, I hope you enjoy it as much as I did.

  7. Thanks Chris, I checked that link and it seems to have been taken down. kind of you to let me know though. Its really not cool when people steal ones work.

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