Cooking fish can be intimidating, but after adopting a few of these tried and true methods, you will soon feel more confident and whipping up more dishes in no time.
One of my favorite kinds of fish to prepare is salmon. It’s basically fool proof! It’s hearty, holds up well to grilling, pan searing, air frying and baking without falling apart. It is mild enough to be seasoned with just about any fresh herb, dry rub, marinade or sauce. It’s also forgiving in that you can prepare it medium rare or well done and if it’s too dry, you can flake it over rice and greens and won’t notice that you overcooked it. Under-cooked? Just pop it back in the oven or pan for a couple minutes. These tips will work for any firm fish, such as, ruby red trout, pollock, grouper, cod, halibut, sole, bass, swordfish and arctic char to name a few. Cooking time will vary depending on the thickness of your fish. Always best to use a thermometer and double check guidelines for fish doneness to avoid eating undercooked fish.
Pan Seared: Begin with a stainless steel or cast iron pan. Heat the pan over medium heat. Once the pan is hot, add about ½ tsp of olive or avocado oil. Season the salmon fillet with Himalayan salt and add to the pan skin-side down. This will create a nice crispy skin, which is where all those omega 3 fats live. To get that restaurant quality crisp make sure the skin is patted dry and at room temperature. Cook for about 3 minutes. Flip the salmon and cook for an additional 2 minutes, or until the flesh is opaque throughout.
Side note: depending on how thick your fillet is, will depend on how long you need to cook the salmon for. You can always stick a digital thermometer in the thickest portion of the salmon and temp check. 130- 145 degrees is perfect! Let the salmon rest for 10 minutes before serving.
Grilled: My #1 tip is DO NOT FLIP! Heat the grill for about 10 minutes to ensure the grates are nice and hot. Make sure the flames are medium- high heat at approximately 400 degrees. Place your salmon fillet skin side down on aluminum foil, season with Himalayn salt & black pepper with a drizzle of olive oil. Place salmon on foil over grill grates, close lid and wait approx 5-10 minutes until the internal temp is about 130-145 degrees.
Air Fryer: Take two 6 oz. salmon fillets and lightly drizzle with olive oil, season with Himalyan salt and a sprinkle of pepper. Place the salmon in the air fryer, settings should be at 350 degrees for approx 12 minutes. Easiest. Method. Ever.
Oven Baked en Papillote: This is a cooking method in which the food is put into a folded parchment pouch and then baked making food tender and juicy. Preheat the oven to 400°F, place a large square of foil on a baking sheet. Next, you will need a piece of parchment paper directly on top of the foil. Then, add the salmon skin side down in the middle of the parchment paper, season salmon with salt and pepper. Slice a lemon and place a few pieces of lemon on top of the salmon. Optional: season with other fresh herbs or preferred spices. Feel free to add veggies to the packet to make a complete meal. Fold the parchment paper over top of the salmon like an envelope. Repeat with the foil until the “packet” of salmon is sealed. Place entire baking sheet in the oven with salmon packet on top and bake for 8-10 minutes or until the internal temperature is 135°F. Rest the salmon for about 10 minutes.
TIPS FOR BUYING FRESH SALMON:
• Wild caught, Alaskan Salmon is best.
• Preferably individually quick frozen, which makes keeping extra salmon on hand convenient. Thaw each portion as needed rather than feeling the need to cook it all quickly.
• Free from dyes! Did you know that most Atlantic and farm raised salmon are fed a reddish-pink dye in their food to make their flesh an unnatural red color? Not only are they dyed but farmed fish are higher in mercury and pesticides.
• If you purchase fresh salmon from the fish case, look for firm skin that springs back to the touch and consistent color without dark spots or patches.
BENEFITS OF WILD CAUGHT SALMON:
• Boosts brain function
• High in Vitamin D
• Improves Bone Health
• Reduces inflammation
• Heart Healthy
• May Help Fight Cancer- High in Omega 3’s.
• Great for Skin & Eye health
• High in protein, selenium, niacin, and Vitamin B12
Hope you find these tips helpful! If you make salmon or any other fish, don’t forget to tag me on Instagram! You can find me @touch_of_stass
