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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