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A new way to cook heart-healthy foods for seniors

Incorporate a superfood into your diet with this easy poached salmon recipe. Salmon is low in calories and saturated fat while being high in protein and the essential fatty acid, Omega-3. Omega-3 reduces bad cholesterol, which is linked to an increased risk of cardiovascular disease. It also improves good cholesterol that fights deposits in arteries. Poaching salmon is a simple and delicious way to cook healthy meals for seniors.

Serves: 2 people


  • 2 pieces of salmon, 3-5 ounces each
  • 3-4 slices of lemon
  • 12 peppercorns
  • 4 sprigs parsley or dill
  • ¼ cup dry white wine such as sauvignon blanc


  1. Fill a medium saucepan ⅔ of the way with water.
  2. Add 3 slices of lemon, 12 black peppercorns, 4 sprigs parsley or dill and ¼ cup white wine.
  3. Bring to a boil, reduce to a simmer and add salmon.
  4. Cook for five minutes or until opaque. Do not boil or the fish will be overcooked on the outside and raw in the middle.
  5. You can serve this over a salad hot or cold.

This salmon recipe is terrific with a dill mayonnaise, which you can easily make by combining 2 tablespoons of olive oil mayonnaise, 1 tablespoon chopped dill and ½ teaspoon lemon juice.

If you’re looking for a healthy dessert for seniors to go along with it, try making our dark chocolate and cold brew tart recipe, here:


About the Author(s)

Leslie Myers is a culinary professional with over thirty years of experience including healthy eating and cooking specialist, culinary instructor, restaurant owner and operator, caterer, operations manager, pastry chef, raw foods chef and culinary instructor. She is the owner of Foodsense, Now, a Solana Beach-based company which focuses on healthy eating for athletes. She is also the Professional Chef for Home Care Assistance, where she creates delicious recipes that promote brain health and healthy longevity and are appropriate for the changing dietary needs of seniors.

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