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Super Salmon.

 

Super Salmon.

 


Salmon is a rich source of omega-3 fatty acids (EPA and DHA) and potassium. The omega-3 and -6 fatty acids combined with potassium greatly contribute to heart health, as they reduce artery inflammation, lower cholesterol levels, and maintain blood pressure levels.

 

Is flexible, easy to cook and delicious.

We are lucky in the UK that Salmon is reasonably priced compared to other fresh fish, excellent quality and readably available.

It can be baked, grilled, poached, stir fried, air fried pan fried, and cooked in the microwave.

Just be careful not to over cook salmon, because then it dries out, remember when you remove fish from the heat it continues cooking.

So under cooking is Ok. When you serve it the salmon will be perfect.

When cooking salmon if you see white bits when cooked that is the protein coming out and it is over cooked ad will dry out

 It can be served hot or cold, served for one or for guests who are always impressed!

Below are my three favourite ways of cooking Salmon 

 

 

Teriyaki Salmon serves 2

 


For the Sauce

2 Table spoons Soy or Teriyaki sauce ( I use Gluten free)

2 teaspoons finely grated ginger

2 cloves of garlic crushed

I Tablespoon honey

1 teaspoon chili flakes

1 teaspoon extra virgin olive oil

Mix the above well .and put in an oven proof or microwaveable dish

Place your two salmon fillets Skin size up on the dish and spoon the sauce all round.

Put in the fridge for at least an hour to marinate.

 

Cooking methods

Oven. Heat your oven to 200.

Put the salmon in uncovered after 7 minutes turn the oven off.

Take it out after 15 minutes or when the oven has cooled.

It will soft and succulent.

If Salmon is showing white bits when cooked, that is the protein then it is a sign it is over cooked.

Air Fryer   heat the air fryer for 5 minutes to 180

Place the salmon skin side up in baking dish in the air frier, cook for 12-15 minutes.

Microwave salmon in the Microwave is excellent, just don’t be tempted to over cook it

Place it in the microwave skin side down, on high heat, for 3 to 3.5 minutes.

Take out let it stand for at least 3 minutes.

Serve.

Teriyaki Salmon can be served hot with rice or noodles  vegetables , or  a salad, or cold  with a salad.

 

 Simple Pan-Fried Salmon  with Dill (in less than 10 minutes) 


·        2 x 150g salmon fillets (about 4cm thick), skin on

·        1 tbsp extra virgin olive oil

·        ½ lemon, juiced

·        Fresh dill chopped (about 2 tablespoons)

·        Black Pepper

·        Salt

·        Garlic to taste

Generously season the salmon fillets with salt and pepper and garlic . Put the oil and in a non-stick frying pan over a medium heat,

Add the salmon fillets to the pan, skin-side-down, and fry for 3 mins until crisp. Flip the fillets over, lower the heat and cook for 2 mins more, then drizzle with the lemon juice and fresh dill.

Server with baby new potatoes, side salad or asparagus

 Honey Baked Salmon with Leek and tomatoes and olives 


·        I tablespoon runny honey

·        2 tbsp chopped flat-leaf parsley

·        zest and juice 1 lemon

·        175g cherry tomato

·        1 tbsp olive oil

·        2 salmon fillets, about 175g each

·        few black olives (optional)

·        I leek very finely chopped

·        I bay leaf

·        2 cloves garlic (optional ) finely chopped

Heat the oven to 180.

In an oven proof dish put the very finely chopped leeks on the bottom

Season your salmon and place skin size down on top of the leeks place the garlic and bay leaves on the salmon

Drizzle the honey over the Salmon.

Place the tomatoes and olives around the salmon.

Season the whole dish and sprinkle with the lemon juice, olive oil

Bake in the oven 12- 15 minutes, sprinkle with fresh parsley.

Serve hot with rice, or rice noodles, or on its own for a wonderful  mid-week meal for two

 

 

 

 

 

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