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How To Cook Fish: Baked Salmon Recipe
Fillet of Salmon Recipe
Residents of the Northwest take the availability of wild salmon for granted. For those of us living in Central Oregon, it's a little bit harder to get fresh salmon so when it becomes available, we usually stock up.
There is nothing quite like fresh wild salmon. Technically the "best" salmon is either king salmon or sockeye salmon. They have the most flavor and are the healthiest for you so the experts say.
I used a 2-1/2 pound fillet of sockeye salmon for this recipe and it was absolutely fabulous. Go easy on anything you add to this flavorful fish as it has a taste all its own.
For those of you who prefer grilling, there is a conversion recipe that follows. Remember to always cook salmon though until it just starts to flake. It will continue to cook once removed from the heat source and the best salmon is the kind that is not overcooked and dry.
- One 2-1/2 pound fresh wild salmon, pin bones removed, skin on one side
- 4-6 tablespoons low-sodium soy sauce
- Herbs and spices, optional
- Pam or olive oil cooking spray
- Preheat oven to 325 degrees Fahrenheit.
- Line a jelly roll pan or large cookie sheet with sides with aluminum foil.
- Spray foil lightly with olive oil or canola oil spray.
- Inspect salmon fillet for remaining pin bones. Blot lightly with moistened paper towels and dry.
- Measure low-sodium soy sauce into small bowl. Brush soy sauce over fish fillet thoroughly but sparingly.
- Sprinkle with herbs or spices if desired; do not recommend adding salt as soy sauce has plenty.
- Place fish on foil-lined pan in completely preheated oven uncovered and bake for 25 minutes at 325 degrees.
- Check frequently after that (every 5 minutes) until fish in the thickest part begins to flake.
- Remove fish from oven. Loosely drape with foil and allow to sit for 5-10 minutes before cutting.
- Top with thinly sliced lemons. Juice of lemon can also be squeezed over the top of the salmon when it comes out of the oven for more flavor.
Best Herbs for Salmon
Rub or brush lightly with olive oil and try some of these herbs on salmon instead of soy sauce. Use dried if you don't have fresh.
- Fresh dill
Good Sauce for Salmon
Salmon is great as is but for those who have to have a sauce, try a cucumber and Greek yogurt sauce.
Remember to keep it light as you want the inherent flavor of the salmon to shine through.
Baked Salmon or Grilled Salmon
|Serving size: 1/2 pound per person|
|Calories from Fat||117|
|% Daily Value *|
|Fat 13 g||20%|
|Saturated fat 2 g||10%|
|Carbohydrates 0 g|
|Sugar 0 g|
|Fiber 0 g|
|Protein 32 g||64%|
|Cholesterol 90 mg||30%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Pair baked salmon or grilled salmon with the following:
- Tossed green salad with light raspberry vinaigrette
- Flash steamed tender asparagus
- Brown rice with slivered almond pilaf
- Crusty Italian bread if desired
- A crisp sauvignon blanc or a fruity chardonnay goes well with this
- Finish off the meal with fresh fruit in season
How to Cook Grilled Salmon
If grilling or BBQ salmon is more to your tastes, you can use the same recipe as above with the following adjustments in cooking technique:
- Oil grill with either Pam spray or olive oil spray
- Preheat grill to medium high heat
- Brush salmon with low-sodium soy sauce as above
- When grill is ready place salmon on grill, skin side down
- Flip after about 7-1/2 minutes once (use 2 large spatulas)
- Or use a rimless baking sheet to flip the salmon onto, then slide it back onto the grill
- Arrange a couple of lemons cut in half on the grill, cut sides down - grill for 5-7 minutes
- When salmon is beginning to flake, transfer to large platter
- Sprinkle on some fresh herbs if desired
- Let salmon sit for 5-10 minutes before serving to firm up
- Serve with lemons on the side for squeezing
You can also cook this over low heat which will take approximately 30 or so minutes to cook through.
Another great way to cook salmon is to cook it on wood planks. Check out this recipe for cedar planked salmon.
Removing the Skin From Salmon
If you dislike baking your salmon with the skin on, watch the instructional video here which shows you how to easily remove the skin from your salmon fillet before cooking.
However, it should be noted that the omega-3 oils which are so predominant in salmon are located between the skin of the salmon and the salmon meat itself. Removing the skin will deplete some of those omega-3's.
If you decide to remove the skin of your piece of salmon, think about what health benefits you might be robbing yourself of before proceeding. However, some people do claim that the skin alters the flavor of the fish. I think it enhances it but everyone has their preference when it comes to fish skin.
What to Do with Leftover Cooked Salmon
There's nothing better than salmon leftovers. Store pieces of salmon in an airtight container or flake it for use in some of these dishes.
Here are just a few suggestions for uses:
- Green salads
- Salmon patties
- Salmon loaf
- Cold pasta salads
- Hot pasta dishes
- Sandwiches and sliders
The Truth About Wild Salmon
There are some misconceptions about the availability of wild caught salmon here in the United States.
Truth be told, the Atlantic salmon is an endangered species. Consequently, all the salmon found on the east coast is farmed salmon. I have tried farmed fish and I'm not a big fan. I think the flavor is definitely lacking and I wonder about the nutritional value.
In the Northwest, there is an abundunce of wild salmon thankfully. There are several types of salmon and they are usually ranked by flavor and price.
- King - top of the line and wonderfully full of flavor - also known as chinook salmon
- Sockeye - second only to king salmon for its popularity and taste
- Copper River salmon - some of the best tasting salmon anywhere
- Coho and chum salmon - not as flavorful and cheaper by the pound
- Pink salmon - the lesser of the salmon usually used for canned or frozen purposes
FACTOID: Chinook salmon which is extremely popular as salmons go, makes up only 1% of the entire Alaskan catch.