6 Quick Ways to Make Salmon

Salade de jambon cru et saumon fumé. (salad of...

Salade de jambon cru et saumon fumé. (salad of ham and smoked salmon) (Photo credit: Wikipedia)

Everything we see these days is about “lose weight fast,” “get healthy,” or “tons of omega-3s!” What does it all mean ?

Your body needs certain poly/mono-unsaturated fats, and omega-3, omega-6, and omega-12 are these fats. They can be found in foods like avocado, salmon, nuts, and flaxseed.

It’s not about getting skinny, it’s about getting healthy. Some people like the thought of salmon but wish it were easier to make nutritious food with their busy lifestyles.

As long as you have a kitchen and basic appliances, you should be able to use at least 2 of these methods to make some mouth-watering fish.

1. Bake it

Take a filet and set your oven to 425 F. Wrap the filet in some foil and add whatever seasonings you like. My favorites are ginger, miso paste, and sesame oil. If you have a sweet tooth, you might like a combination of equal parts maple syrup, soy sauce, and orange juice. Take out the steak after 15 minutes, or less if you like it a little raw.

2. Poach it

Take a filet and season it with veggies, sauces, and powders. Curry and onion go well together. Throw it on a microwaveable plate and pop it in the box for 2.5 minutes (newer microwaves, full power) to 5 minutes (older microwaves, full power.) This is a quick and easy way to make healthy meals in a limited kitchen.

3. Fry it

Mi-cuit (half-cooked) salmon is a delicacy in many restaurants. If only people knew how simple it is to make at home ! No need to be scared of eating raw fish. Unlike meat, raw fish rarely makes people sick. You might not like the taste, but you won’t get sick from eating it. Just take a filet with the skin on and put it on a greased frying pan (olive oil and grape seed oil are going to be your healthiest options). For a mi-cuit cut, cook each side for 2 minutes on medium heat. For a well-done filet, cook each side for 5 minutes on medium heat.

4. Grill it

Grilled salmon is absolutely delicious. Wrap a filet in some foil and place it on your grill. Depending on how thick the piece is and how big the fire is, you might want to poke it with a fork and see if the metal comes out cold. If it’s cold, that means it’s still a little raw inside. If you do this right, you may see some charring on the salmon, which is perfectly normal.

5. Boil it

This is for people who like stews, soups, and very well-cooked protein sources. Boil a pot of water and place a salmon filet inside with a dash of salt. Cook on medium-low for 15 minutes or until the salmon is flaky and light pink.

6. Do nothing

That’s right, eat your fish raw. Some Westerners might cringe at the thought of eating raw fish, but as long as the product is good quality, this is actually the the healthiest option. Dip the fish in some soy sauce, wasabi, or lemon juice for a tart finish. Remember, the more you cook your meat, the less nutrients it retains.

That’s my mini-tutorial on how to eat salmon. I try to eat salmon once a day. Not only is it great for your hair and skin, but fish oil is known to improve mood and sleep patterns, too. What’s more, it’s a great source of Vitamin D for those of us who are not fortunate enough to live in a place where it’s sunny all year-round. Now that you know how to make salmon, you should go out and buy some for your next meal. Skimping on your health and the quality of your food is not a good idea. Make sure you buy the best, or close to it ! Skip dessert and buy some nice salmon steaks instead.

Did I miss a technique ? Let me know your favorite ways to make salmon.


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