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Salmon is one of the healthiest fish you can eat. It is high in Omega-3 fatty acids, which are great for the immune and circulatory systems. Salmon is also good for the heart and is low in calories and fat compared to other protein sources.

Salmon purchased at a grocery store or fish market should still have the skin on to maintain its freshness and moisture. Try to buy a whole salmon side or a fillet that is cut from the thickest part of the fish. Request a center cut piece of salmon. Purchase 6 oz. of salmon (170 grams) per person. Avoid salmon with a strong fishy odor. Look for moist, clean-cut fillets.

There are several different kinds of salmon.

  • King Salmon (Chinook) is known for its buttery flavor and texture. It is the largest salmon species and has the highest Omega-3 and oil concentrations of any salmon. It is generally the most expensive salmon you can buy.
  • Sockeye Salmon or Red Salmon is more abundant than King Salmon. It has a bright red-orange color and a very rich flavor. It has a high fat and Omega-3 content. Sockeye is the most common salmon you will find in your local grocery store.
  • Coho Salmon usually appears in grocery stores around August and September. It has a milder flavor that King and Sockeye salmon and is sometimes referred to as silver salmon.
  • Chum Salmon is most often used for canned salmon. It varies greatly in quality and is generally lower in oil than other types of salmon.
  • Pink Humpback Salmon is the most abundant salmon of the species. This salmon is generally canned or smoked. It has a mild flavor and lighter colored flesh.

Salmon fillets adapt well to all cooking methods: baking, broiling, grilling, pan-searing or poaching. Adding a marinade is a common way to infuse the fish with extra flavor. Whether you’re a novice in the kitchen or an experienced cook, there’s no reason to fear salmon. Use the marinade and then choose one of the cooking methods below.

All purpose marinade for salmon:

4 salmon fillets, 6-oz (170 g) each
1/2 teaspoon (2.5 ml) garlic salt
3 tablespoons (45 ml) lemon juice
2 tablespoons (30 ml) olive oil

Combine the garlic salt, lemon juice and olive oil. Whisk the three ingredients together in a small bowl and transfer to a 1-gallon (4-liter) resealable plastic bag.

You can also use a glass dish covered with plastic wrap instead of the bag.

Place the salmon in the marinade and seal the bag. Turn the bag several times to coat all sides of the salmon. If using a glass dish, turn the fillets in the marinade several times to coat all sides, then cover the dish.

Place the bag with the marinade and salmon fillets in the refrigerator for 30 minutes.

Salmon, like all fish, is not as dense as red meat and poultry. As a result, it does not need to be marinated for long in order to absorb flavor. Remove the salmon from the refrigerator at least 10 minutes prior to cooking. Doing so raises the temperature, allowing it to cook more evenly throughout.

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Baking

Preheat the oven to 400℉ (200℃) Prepare a baking sheet with shallow sides by covering it with nonstick aluminum foil and coat the foil with nonstick cooking spray.

Transfer the salmon to the prepared baking sheet. If the salmon fillets have skin on them, lay them skin-side down on the sheet. Position the fillets in a single layer, spaced evenly.

Place the baking sheet on the middle rack in the oven and bake for 15 minutes..

When done, you should be able to easily flake the salmon apart with a fork. The middle should also be opaque

broil-salmon

Broiling

Allow the broiler to heat up for 5 to 10 minutes.

Many broilers only have an “on” setting, but if yours has a separate “high” and “low” setting, set the broiler to high.

Coat the rack with nonstick cooking spray before putting the salmon on it. Using cooking spray can drastically reduce the amount of salmon that gets stuck to the broiler pan rack. You can also cover the broiler rack with foil and poke a few holes in it to make clean up easier.

Transfer the fillets to a broiler pan. Place the fillets on the interior rack inside the pan with the skin-side facing down. Arrange the fillets in a single layer and space them apart evenly.

Place the broiler pan 5 1/2 inches (14 cm) away from the top heating element and cook the salmon for 10-12 minutes.The salmon is done when you can flake the fillets with a fork. The center should be opaque.

You can turn the salmon once during cooking to ensure even browning, but it is not necessary. Turning salmon fillets over can be difficult and may cause the salmon to fall apart.

grilled salmon

Grilling

Preheat the grill. You can use both gas and charcoal grills to prepare salmon fillets.

If using a gas grill, preheat the grill to 450 degrees Fahrenheit (232 degrees Celsius).

If using a charcoal grill, spread a layer of charcoal on the bottom of the grill and light. Allow the coals to burn to a gray color, about 30 minutes.

Place each fillet in the center of a piece of aluminum foil. (You can add herbs, seasoning and lemon slices if you like.) Bring the sides up and fold them together, sealing the packet. Press any raised aluminum foil flat.

Transfer the packets to the grill and cook for 14 to 16 minutes. Turn the packets over once, at the 7 or 8 minute mark, using grill tongs or a heatproof spatula.

Checking the fillets for doneness may be difficult since the foil will be hot to the touch. You may need to wait until after you pull the fish from the grill. If the fillets do not flake easily with a fork or if the center is not opaque, seal the foil again and return to the grill.

Allow the salmon to sit off the grill and in their foil packets at room temperature for 5 minutes, then serve.

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Pan-Searing

Preheat a skillet or saute pan over high heat. The pan should get hot, but it should not begin to smoke. Coat the pan with 1 tablespoon (15 ml) of olive oil.

Place the fish in the preheated pan. Cook for 4 minutes before turning each fillet over and cooking for an additional 4 minutes.

Use a fish spatula to turn the salmon. Do not use tongs, since the salmon will likely break apart if handled with tongs during the cooking process.

The salmon is done when you can flake the center apart with a fork and when the entire fillet is no longer translucent. After removing them from the heat, you should let the fillets rest at room temperature for 5 minutes before you serve them.

poaching salmon

Poaching

Place 1-2 inches of water in a saucepan with tall sides. Heat over medium heat until the water starts to gently simmer.

If desired, you can salt the water as it heats up. You can also add one chopped shallot or green onion and several sprigs of fresh dill, rosemary or other herbs.

Add the salmon fillets to the pan, skin-side down. Cover and cook for 5 to 10 minutes, depending on its thickness.

If the salmon flakes apart easily with a fork and is no longer translucent inside, it has finished cooking.

Remove the pan from the heat and let rest for 3 to 5 minutes. Remove the fillets with a slotted spatula to a serving platter.

Variations

Experiment with the marinade ingredients by using different combinations of oil, acid and seasoning. Acids usually include vinegars and citrus juices and seasonings can be dry or wet. For instance, you could create a marinade using soy sauce, rice vinegar, olive oil and brown sugar. You could also use a vinaigrette dressing, which already combines vinegar, oil and seasonings.

If baking or pan-searing the salmon fillets, you could coat the fish with a layer of fresh herbs, such as parsley, basil or dill and bread crumbs.

You can prepare a second, separate batch of the marinade and use it as a sauce or glaze. To use it as a glaze, coat grilled, pan-seared or broiled salmon halfway through the cooking process with the mixture using a pastry brush. To use it as a sauce, thicken it on the stove top by cooking the marinade over medium-high heat until it reduces. Pour over the cooked fish.

Here are some of my favorite ways to prepare salmon.

salmon and pasta

Linguine With Roasted Salmon and Lemon

This is a great recipe to make when you have leftover salmon. In fact, cook extra the first night you serve salmon and save some for this recipe.

Ingredients

  • 1 lb linguine pasta
  • 1 tablespoon extra virgin olive oil
  • 1/4 cup chopped red onion
  • 5 medium garlic cloves, minced
  • 1 teaspoon dried thyme
  • 1/2 cup dry white wine
  • 1/2 cup reduced-sodium chicken broth
  • 1/2 cup green olives, pitted and sliced
  • 2 tablespoons lemon juice
  • 2 tablespoons capers, drained
  • 1 teaspoon lemon zest, finely grated
  • 1 1/2 cups cubed, cooked salmon (see recipes above)
  • Salt and freshly ground black pepper
  • 1/4 cup chopped fresh basil leaf

Directions

Cook linguine to the al dente stage.

While the linguine is cooking, heat the oil in a large skillet over medium high heat.

Add onion and garlic and cook 3 minutes, or until soft. Add the thyme and cook about 1 minute. Add wine and cook 1 minute. Add the chicken broth, olives, lemon juice, capers and lemon zest and bring to a simmer and cook for about 5 minutes.

When the linguine is cooked, drain and add it to the pan with the olive-caper mixture. Add the salmon and toss to mix well.

Cook 1 minute just to heat through. Season to taste with salt and pepper.

Remove from the heat and stir in basil.

parmesan salmon

Parmesan Crusted Salmon

Ingredients

  • 1/2 teaspoon seasoned salt
  • 1 tablespoon flour
  • Large zip-top bag
  • 1 1/2 lbs salmon fillets (skin removed)
  • 2 tablespoons light mayonnaise, divided
  • 1/2 cup shredded Parmesan cheese, divided

Directions

Combine seasoned salt and flour in zip-top bag. Cut salmon into 4 portions. Place in the bag; seal tightly and shake to coat.

Preheat a large sauté pan on medium 2-3 minutes. Place fish on a cutting board; spread 1 tablespoon of the mayonnaise over all 4 portions, to coat. Sprinkle 1/4 cup of the cheese over the mayonnaise and press lightly until cheese sticks.

Place salmon in the saute pan with the cheese side down. Lightly coat fish with remaining 1 tablespoon mayonnaise and 1/4 cup cheese, pressing lightly until cheese sticks.

Cover and cook 5-6 minutes on each side or until internal temperature reaches 145°F (or fish is opaque and separates easily with a fork).

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Sweet and Spicy Salmon Kabobs

Ingredients

  • 12 (10-inch) metal or bamboo skewers
  • 2 tablespoons packed dark brown sugar
  • 1 teaspoon smoked paprika
  • 1 teaspoon hot paprika
  • Salt and Pepper
  • 2 1/4 pounds skinless salmon fillet, cut into 1 1/2-inch chunks
  • 2 medium (8-ounce) zucchini, cut into 1/4-inch-thick slices

Directions

If using bamboo skewers, soak skewers in hot water at least 30 minutes.

Prepare outdoor grill for direct grilling on medium heat and oil grates.

In large bowl, combine sugar, paprika, 3/4 teaspoon salt and 1/2 teaspoon freshly ground black pepper. Rub mixture between fingers to break up any lumps of sugar.

Add salmon and zucchini and toss to evenly coat with spice mixture.

Thread zucchini slices 2 at a time, alternating with salmon, onto the skewers. Place on hot grill grate and cook 9 to 11 minutes or until salmon turns opaque throughout, turning occasionally.

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Salmon BLT

Makes 4 sandwiches

Ingredients

  • 1/3 cup mayonnaise
  • 2 teaspoons chopped fresh dill
  • 1 teaspoon grated fresh lemon peel
  • 4 pieces (1-inch thick, about 6 ounces each) salmon fillet with the skin
  • Salt and coarsely ground black pepper
  • 8 slices (1⁄2-inch thick) country-style bread
  • 4 romaine lettuce leaves
  • 2 medium tomatoes, sliced
  • 6 slices fully cooked bacon, each broken in half

Directions

Lightly grease grill rack on an outdoor grill. Prepare outdoor grill for covered direct grilling over medium heat.

In a small bowl, stir mayonnaise, dill and lemon peel until mixed; set aside.

Sprinkle salmon with 1/4 teaspoon salt and 1/8 teaspoon pepper.

Place salmon, skin-side down, on hot grill rack and cook, covered, 10 to 12 minutes or until salmon is opaque throughout, without turning over.

Slide a  thin metal spatula between the salmon flesh and skin. Lift salmon from skin and transfer to plate; discard the skin.

Place bread on the grill rack and cook about 1 minute on each side or until lightly toasted.

Spread lemon-dill mayonnaise on 1 side of the toasted bread slices.

Place 1 lettuce leaf, folding to fit, on each of 4 bread slices.

Top each with 2 or 3 tomato slices, 1 salmon fillet, 3 pieces of bacon and another bread slice.

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