ginger poached salmon recipe eczema friendly
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This Eczema-friendly recipe beneficial to you if have eczema or are wanting to try poaching salmon for the first time. This simple poached ginger and salmon recipe is one that’s quick to cook.

Salmon is very nutritional for you because it contains Omega 3 fatty acids, anti-inflammatory properties, skin-healing as well brain-function benefits.

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Ginger is not only a fresh, fragrant, and flavourful addition but it is also a natural antibiotic that can help fight infections in the body and has immune-boosting properties.

In this recipe blog post, I will discuss the healing properties these ingredients contain before describing how to make them. If you’d prefer to go straight to cooking, feel free to:

But, don’t miss out on learning exactly what’s in it for you. These nutritional constituents will inspire you to use them in your other recipes or create new ones for yourself.

The benefits of eczema friendly Salmon

roasted vegetables and poached covered with nut-free dairy-free kale pesto that is all eczema friendly
Photo credit:

Skin Health for Eczema and even Psoriasis

This healthy recipe is great for you if you suffer from Eczema. Salmon contains Omega 3 fatty acids and has anti-inflammatory properties and other skin-healing benefits.

Tissue or wound healing is important for inflamed Eczema

The Zinc compound in salmon has tissue and wound-healing properties. It’s important during painful flare-ups where the skin is left exposed to possible infection.

Turning off the inflammatory response

Salmon has properties that can suppress inflammation which helps with Eczema, Psoriasis, and other inflammatory skin conditions.

Salmon is also high in Vitamin A which will help with acne breakouts, oily skin, wrinkles, and dark spots or sun damage on the skin.

Mental Health and the effect Eczema has on anxiety

Salmon’s Omega 3 EFA is beneficial for heart health as well as neurological health as it’s known to boost mood and enhance memory, and it can decrease symptoms of depression.

Eczema sufferers know how much anxiety this condition can cause. The effect of that itching and the self-consciousness created by the visibility of the affected skin can induce anxiety, and it is something that all sufferers are forced to live with.

young asian woman sipping a warm soothing relaxing calming drink that reduces anxiety
Photo credit: Unsplash | Edited in: Canva | Graphics: Crave Nutritional Cooking

By eating this nutrient-dense fish you add elements to your diet that can help alleviate symptoms that are often forgotten about while dealing with the painful ones instead.

Do you suffer from anxiety or struggle to decompress after a long stressful day at work? I highly recommend you try these night time drinks that reduce anxiety and promote a better sleep cycle. Get the recipes here.

Heart Health – What’s good for your heart can be good for your Eczema

Salmon is a great source of Omega 3 fatty acids, which are essential for heart health. These EFAs help to protect the blood vessels from damage caused by inflammation – a crucial benefit as it can prevent heart disease in this way.

They suppress or ‘switch off’ the inflammatory process, so you can see why it’s also good for a skin condition like Eczema.

Another often overlooked symptom and cause of an Eczema flare-up can also be stress. In a nutshell, maintaining stress levels will positively affect the condition in that it will keep you relatively calm and anxiety-free. When you’re calm and taking things ‘slow’ you’re less likely to scratch your skin if it comes into contact with an allergen. In other words, you’re less likely to react when your skin is in that state of alarm ie. an allergic reaction.

Lowers Cholesterol

Omega 3 also lowers cholesterol and regulates the blood clotting process. This is particularly important in the event of injury.

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How does eating Salmon directly alleviate the symptoms of Eczema?

As mentioned before, Salmon is a great source of Omega 3 EFAs and it is that ability to suppress inflammation that makes consuming these fatty acids so healing and beneficial.

This oily fish is also an amazing source of protein if you want a break from the plant-sourced kind.

Salmon is also a good source of Vitamin E and Zinc. Both of these are brilliant for skin moisture and tissue healing. They have protective qualities that are essential for the skin barrier which eczema skin is naturally (genetically) lacking in.

Zinc is highly effective when it comes to fighting infection because it boosts the immune system – perfect for those who suffer from bleeding and exposed skin patches that may be at risk of infection.

Salmon is also good source of Vitamin A which is formed from Beta carotene (carotenoids), a powerful antioxidant that’s beneficial for skin health. Consuming beta-carotene strengthens the subcutaneous layer of the skin which houses the collagen and elastin fibers needed to maintain that firmness. Vitamin A also protects the skin against ultraviolet damage.

Eczema skin is so physiologically vulnerable, particularly during flare-ups, that it needs all the protection it can get.

Are you interested in healing your eczema with eczema friendly foods? Try this 7 day eczema diet plan for adults ebook

The best way to eat Salmon

There are numerous ways you can eat it from baked, pan-fried, sashimi (sushi), or (my favorite) poached with a flavourful ingredient like ginger.

If you desire a warm version, poaching is by far the healthiest in that you lose none of the nutritional constituents through (possibly excessive) heating as you would with frying, searing, or oven baking.

Needless to say, eating it raw as sashimi would be the healthiest because it’s not subjected to any hot cooking process.

The benefits of eczema friendly Ginger

Many people with eczema also have other autoimmune diseases such as rheumatoid arthritis or psoriasis. Ginger helps with inflammation in the body which can help reduce the itchiness associated with eczema.

eczema friendly raw fresh ginger whole ginger root
Edited in: Canva | Graphics & Photo credit: Crave NC

I drink a warm Ginger, Turmeric, Lemon, and Maple syrup tonic every day. Even during the hot summer months. I can see the suppressed inflammatory effect within a short period and it’s because of the effects of the Gingerol compound found in it.

Meal prepping tip: If you struggle with peeling ginger, a great hack is to use the back of a teaspoon and effortlessly scrape off the skin. Otherwise, there are plenty of smart kitchen gadgets to build your toolkit

Ginger has also been shown to be beneficial in treating nausea due to pregnancy1 or chemotherapy treatment. You can read more about ginger’s benefits here.

Antioxidants are vital in fighting the effects of eczema and psoriasis

Ginger contains a potent anti-inflammatory that reduces inflammation and red swelling, an effect of psoriasis and eczema.

As mentioned above, it contains Gingerol, a potent anti-inflammatory that has an antioxidant effect2. Antioxidants reduce the effects of free radical damage ie. the oxidative stress on cells.

Antibacterial properties are vital for Eczema

Ginger is a natural antibiotic that can help fight infections in the body and also has immune-boosting properties.

The zinc has tissue and wound healing properties for the effects and symptoms of Eczema, particularly during extreme flare-ups where the skin has been so badly scratched, and exposed and starts to ‘weep’. When that ‘weeping’ – a kind of watery, liquid oozing from the cracked skin – becomes exposed and starts to bleed, that skin needs all the antibacterial maintenance it can get to protect it from getting infected.

How easy is it to prepare this eczema friendly dish?

Ginger Poached Salmon is a great dish to try if you’re looking to add more Omega 3 fatty acids to your diet. It’s great for those with eczema as it has anti-inflammatory properties as mentioned.

This recipe for eczema skin is great if you are new to eating salmon or don’t eat it very often because you shy away from preparing it yourself. My recipe is so easy, I guarantee you’ll be doing it often.

All you need are 2 fillets of fresh Salmon, root Ginger and your pantry staples of Sea salt and black peppercorns.

My recipe takes only 8 minutes to cook. It will leave you feeling satiated and relieved knowing that you’ve taken in so many healthy constituents that are beneficial for your RDA of foods and have incredible healing qualities.

You don’t need to be a seasoned cook to make this recipe. It is an efficient food to cook with as it takes so little time to be ready for serving and there is always an option to eat it raw as sashimi.

As for which eating style is best, it really is about personal preference and I encourage you to try both. You’ll only know what suits your style of nutritional cooking once you experiment.

Add a heart-healthy and skin-friendly condiment to this dish

Kale Pesto is an added eczema friendly and tasty accompaniment to the Salmon. You can use it as a topping and eat it as is. Or you can add the pesto to some lovely roasted vegetables and serve them all together (as seen in the feature image).

Better yet, it’s a saucy condiment you can prep ahead and keep in the fridge for 3-5 days, adding to your meal prep convenience.

kale pepper pesto recipe
Photo credit: Crave Nutritional Cooking

Roasted vegetables are a great standalone dish in itself, so give that a go when you don’t feel like having animal-sourced protein.

Get the versatile Pesto recipe here and take note of its abundant anti-inflammatory benefits listed in the article.

And here is the Shopping list for this recipe to get you started.

Ginger Poached Salmon

Recipe by AmandaCourse: Main MealCuisine: Not applicableDifficulty: Easy


Prep time


Cooking time






  • 2 fillets of salmon
    6 slices fresh ginger
    pinch sea salt
    5 black peppercorns
    4 cups water


  • Place 4 cups of water in a deep saucepan or pot. Add the salmon, ginger, sea salt and black peppercorns.
  • Bring to the boil, then turn the heat down to simmer for 8 minutes.
  • Once done, remove the salmon from the poaching liquid with a strainer and place on a paper towel to absorb excess water.
  • Serve on a plate with a portion of roasted vegetables topped with Kale Pesto.


  • Will keep in the fridge for 48 hours.

Nutrition Facts

2 servings per container


  • Amount Per Serving% Daily Value *
  • Total Fat 20g 31%
    • Saturated Fat 12g 60%
  • Cholesterol 24mg 8%
  • Sodium 7mg 1%
  • Amount Per Serving% Daily Value *
  • Potassium 589.17mg 17%
  • Total Carbohydrate 2g 1%
    • Sugars 1g
  • Protein 50g 100%
  • Vitamin A 20%
  • Vitamin C 2%
  • Calcium 14%
  • Iron 9%
  • Vitamin E 16%
  • Niacin 65%
  • Vitamin B6 27%
  • Vitamin B12 354%
  • Folate 3.67%
  • Phosphorus 17%
  • Iodine 15%
  • Magnesium 14%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Important note: This recipe is low GI and has a low GI load. See more nutritional information here.


The benefits of this eczema friendly recipe are great if you have Eczema and for overall skincare, or if you’re someone wanting to try poaching salmon for the first time.

This recipe is also gluten free and paleo friendly, and very low GI making it great for weight-loss and diabetics.

The nutritional facts listed throughout this article make it easy to understand why so many people enjoy eating fish, and even if you’re a non-pescatarian individual you will find that this dish represents a great starting point for adding more fish to your diet.

And lastly…

Would you like to see a recipe using another eczema friendly fish?

Let me know in the comments section, I value all feedback.

Download my FREE Mise-en-Place or Recipe Workflow. This is a handy tool for scaling a recipe and I find it essential when meal prepping for the week.

While in culinary school, it was the first thing I learned to do and the most valuable paper tool I had in the kitchen. It’s much easier to pre-calculate portions ahead, instead of trying to do it during cooking.

Once you have the hang of it, it helps in scaling your recipes during meal planning because you can work out the exact amount of each ingredient, and see how you’re using it and how you are prepping it. 

* does not give medical advice. Where there is a reference to it, the phrasing is used to illustrate a point or give context to food and cooking for nutrition. It is not related to a specific condition or any specific individual. Always consult your healthcare professional for medical and dietetic advice before embarking on any type of eating plan or ingesting nutritional supplements.

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