I’ve embarked on a healthier eating programne recently and this salmon 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 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 color 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 skin care 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!

African Extracts Rooibos are also giving away a private one-on-one cooking class for you and a friend in my home with me, so if you scroll down to the bottom you will find the links to enter on their FB page.

salmon poached in rooibos tea

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


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


  • 1 ½ tsp Dijon mustard
  • 1 tsp honey
  • ¼ cup extra virgin olive oil
  • 2Tbsp good quality white wine vinegar
  • 1T bsp 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 it 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 to drain on kitchen paper.

Make the vinaigrette by placing all the ingredients in a jar and shaking vigorously until its thickened and emulsified. Drizzle the dressing over the warm fish and serve with steamed fresh asparagus and green leaves.


Stand a chance for you and a friend to win a one on one cooking class with me courtesy of African Extracts Rooibos! Like African Extracts Rooibos on Facebook and look out for their competition post. Comment with your answer on that post and a tailor made cooking class with me in my home could be yours. Follow the link to enter: https://on.fb.me/1Wt6DdX

*Disclaimer ~ this post is sponsored by African Extracts Rooibos

For more of my rooibos tea recipes:

rooibos tea meringues with rooibos and white chocolate ganacherooibos 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




  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. Sam

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

  4. Sam

    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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