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  • Salmon is a rich, flavorful fish, and one of the healthiest foods.

  • It's a top source of heart healthy omega-three fatty acids.

  • And a great protein source.

  • We're going to show you how to choose the best cuts of this fantastic fish.

  • Then, how to cook it to perfection in five easy steps.

  • Step One: Choose center cuts.

  • Center cuts have more fat and more tender than tail cuts.

  • Look for center cuts of equal thickness, so they cook evenly.

  • Step Two: Prep the Salmon.

  • Remove salmon from the refrigerator twenty minutes before cooking.

  • This take the chill off the fish and reduces cooking time.

  • Preheat the oven to 475.

  • Check for pin bones. Run you hand along the back of the fish,

  • feeling for small, protruding bones.

  • If you find one, used tweezers, or needle nose pliers, to pull out the bone.

  • Step Three: Heat the pan.

  • Add a bit of butter or olive oil to a glass of ceramic baking dish,

  • or a cooking sheet.

  • Place the pan in the preheated oven for about 5 minutes.

  • The heated, oiled pan is the way you get a crispy, flavorful crust

  • without over cooking salmon.

  • Step Four: Season the salmon.

  • While the pan is heating,

  • add flavor to your fillets. Rub the flesh side with your favorite herbs.

  • Try dill, tarragon, basil,or italian parsley.

  • You can use fresh, or dried herbs. Dried herbs are more concentrated,

  • so you use less. The fresh to dried equivalent is this:

  • 1 tablespoon of dried herbs is about the same as 3 tablespoons of fresh.

  • Step Five: Bake the Salmon.

  • When the pan is sizzling hot, add the salmon, skin side up.

  • Place it in the oven and bake for 4 to 5 minutes.

  • When baking salmon, plan on 10 minutes for every inch of thickness.

  • Next, to remove the skin from the fillet. Remove the pan from the oven.

  • Using a sharp knife, peel off the skin. If it doesn't remove easily,

  • Put the fillets back in the oven for another 2 minutes.

  • When the skin is removed,

  • Season this skin side with salt and pepper.

  • Gently turn the fish, season the other side with salt and pepper.

  • Put it back in the oven for 3 to 5 minutes.

  • Here's the doneness test: Your salmon is cooked when

  • it is firm, not mushy.

  • It should be opaque throughout, and just beginning to flake.

  • The fish continues to cook once it's out of the oven.

  • So remove the salmon when it's slightly under done.

  • Don't over cook salmon. Under done is better than over done.

  • Serve your salmon as it is, with the squeeze of fresh lemon,

  • topped with a chunky fruit salsa.

  • Or tossed with pasta and a light cream sauce.

  • Cook extra filets to make salmon salad to eat the next day.

  • Healthy, delicious, and easy to cook,

  • salmon is the ideal way to add flavor and protein diversity

  • to your weekly dinner menus!

Salmon is a rich, flavorful fish, and one of the healthiest foods.

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B1 US salmon oven pan fish remove dried

How to Cook Salmon

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    Jen Lin posted on 2015/12/19
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