Salmon is a nutritional powerhouse. A few years ago I was working, we had a very simply baked salmon in a family style type set-up. A body builder came to tell me how delicious the salmon was, he had 6 pieces. He said he knew what he was talking about because he ate 3 pieces of salmon EVERYDAY!
Salmon is a protein hero with 25g in a 4oz portion. It also boasts Omega-3 fatty acids, a whole vitamin B complex, vitamin D, potassium and selenium. According to the Blue Zones researchers we should be consuming about 9oz of fish per week for optimum health. You want to avoid over-consumption due to mercury found in fish, especially the larger types.
When you are shopping for salmon- there a differing opinions on this like everything else, but I almost always go wild-caught. I have a subscription with Butcher Box and I get their wild-caught Alaskan Sockeye Salmon which is certified, sustainably harvested. When I am using my Butcher Box salmon (they are frozen in 4oz. filets) I put what I will be using from the freezer to the fridge the night before.
Salmon is so versatile and can be cooked in so many ways. On a weeknight when I want to feed the family quickly without sacrificing nutritionally this quick pan-seared salmon is a no-brainer. If you have some sort of mango salsa or any of your favorite jarred sauces that would be a great way to change it up and add some flavor and texture to your plate. This recipe serves 4 people in about 10 minutes.
Non-stick pan or cast iron
4-4oz pieces of salmon (1pp) Take it out of the fridge about 20-30 minutes before you plan to cook so it cooks more evenly.
1T high heat vegetable oil such as avocado, sunflower or canola.
1T grass-fed butter, optional
Salt and pepper to taste
1. Place your fillets on a place and rub with the oil on all sides. Season with salt and pepper.
2. Heat your pan over medium high heat. When hot, place the tab of butter and then lay your salmon fillets skin side down.
3. When your salmon is 3/4 cooked, flip it. The skin should be nice and crisp. Finish on the other side to the doneness you prefer.*
*Cooking salmon is something that the more you cook it you just get used to knowing when it is as done as you’d like it. If you notice your filet starts to have a white substance coming out, that is albumin. It is a protein that is pushed out of the muscle fiber of the fish as it cooks and is not a problem. It is an indication that your fish is overcooked (except for those who like their fish well-done 🤨.) If you begin to see white, I take it off the heat right away.
If you are cooking for a crowd, I simply place the filets on a rack on a sheet pan, skin side down and bake at 400* for about 10min./inch of height. You can test with a fork to see that it is opaque or once you get to know how you like it, simply press it with your finger if you don’t mind the heat!
Let me know if you have any questions!