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Salmon is a rich, flavorful fish, and one of the healthiest foods.
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It's a top source of heart healthy omega-three fatty acids.
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And a great protein source.
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We're going to show you how to choose the best cuts of this fantastic fish.
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Then, how to cook it to perfection in five easy steps.
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Step One: Choose center cuts.
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Center cuts have more fat and more tender than tail cuts.
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Look for center cuts of equal thickness, so they cook evenly.
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Step Two: Prep the Salmon.
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Remove salmon from the refrigerator twenty minutes before cooking.
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This take the chill off the fish and reduces cooking time.
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Preheat the oven to 475.
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Check for pin bones. Run you hand along the back of the fish,
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feeling for small, protruding bones.
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If you find one, used tweezers, or needle nose pliers, to pull out the bone.
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Step Three: Heat the pan.
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Add a bit of butter or olive oil to a glass of ceramic baking dish,
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or a cooking sheet.
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Place the pan in the preheated oven for about 5 minutes.
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The heated, oiled pan is the way you get a crispy, flavorful crust
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without over cooking salmon.
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Step Four: Season the salmon.
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While the pan is heating,
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add flavor to your fillets. Rub the flesh side with your favorite herbs.
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Try dill, tarragon, basil,or italian parsley.
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You can use fresh, or dried herbs. Dried herbs are more concentrated,
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so you use less. The fresh to dried equivalent is this:
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1 tablespoon of dried herbs is about the same as 3 tablespoons of fresh.
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Step Five: Bake the Salmon.
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When the pan is sizzling hot, add the salmon, skin side up.
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Place it in the oven and bake for 4 to 5 minutes.
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When baking salmon, plan on 10 minutes for every inch of thickness.
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Next, to remove the skin from the fillet. Remove the pan from the oven.
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Using a sharp knife, peel off the skin. If it doesn't remove easily,
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Put the fillets back in the oven for another 2 minutes.
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When the skin is removed,
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Season this skin side with salt and pepper.
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Gently turn the fish, season the other side with salt and pepper.
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Put it back in the oven for 3 to 5 minutes.
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Here's the doneness test: Your salmon is cooked when
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it is firm, not mushy.
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It should be opaque throughout, and just beginning to flake.
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The fish continues to cook once it's out of the oven.
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So remove the salmon when it's slightly under done.
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Don't over cook salmon. Under done is better than over done.
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Serve your salmon as it is, with the squeeze of fresh lemon,
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topped with a chunky fruit salsa.
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Or tossed with pasta and a light cream sauce.
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Cook extra filets to make salmon salad to eat the next day.
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Healthy, delicious, and easy to cook,
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salmon is the ideal way to add flavor and protein diversity
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to your weekly dinner menus!