10.11.2011

Easy Salmon


Salmon is widely considered one of the healthiest proteins you can cook and eat.  They pack a solid dose of Omega 3’s, and they are full of protein.  Many people are not totally comfortable cooking fish, but I have learned an easy, almost foolproof way to get it done. Today I share an easy, delicious, impressive-looking way to cook up some salmon fillets.  I usually cook these up with a salad for a nice, light dinner.  They are also especially good with some pureed cauliflower.  Anyways, onto the step-by-step…

Pan Roasted Salmon

Preheat oven to 350 degrees.

Ingredients:
-Salmon fillets (skinless is easier, but either is fine) that are dry and at room temperature. If skin is on, cut very small scores into the skin trying not to pierce the flesh under.
-Salt
-Pepper
-Oil/fat (in order of preference: butter (not Whole30 compliant), coconut oil, or olive)
-Cast iron skillet or other heavy-bottomed, oven-safe pan. Cast iron rules.

Directions:
-Heat pan on medium to medium-high for a few minutes. If you heat the oil with the pan, it will probably burn and smoke before you start...no bueno.
-Season fish with plenty of salt and pepper on both sides.
-Once pan is good and hot, add enough fat/oil to sufficiently coat the bottom of pan.
-Immediately add salmon into the oil (skin side down if skin is on).
Notice the whitening flesh creeping up from the bottom...
-Leave it alone until the flesh of the salmon is white about ½ to ¾ up the side of the fillet.  If you leave it alone, you will have a nice crust that looks pretty Pro.
-Flip the fillets over and immediately put the pan into the heated oven.
-Cook about 1-2 minutes until flesh is all white.  Careful, this will happen quickly.
Boom. Crispy.
-Serve with some steamed or roasted veggies or a salad!

*For a good sauce, I like to bring some balsamic vinegar, some orange zest, and a squeeze of orange juice to a simmer, and cook until it thickens enough to coat the back of a spoon. Plate the salmon right on top of some of the sauce…good stuff.

Go get those Omega-3s!

1 comment:

Samantha said...

That looks so good! Crispy perfection, yum! I love the orange and balsamic combo. :)