Salmon is a popular and healthy seafood choice that is versatile and can be enjoyed from breakfast to dinner. It is rich in Omega-3 fatty acids, which have been linked to many health benefits, including improved brain function and lower blood pressure.
A recent study has suggested that eating three grams of Omega-3 per day is enough to lower blood pressure and that omega-3 fatty acids obtained from food or dietary supplements have potential health benefits. However, there is no conclusive evidence linking Omega-3 fatty acids to low blood pressure.
Salmon is also believed to be beneficial for a healthy body and mind. Omega-3 DHA, which is found in salmon, may have preventative effects against Alzheimer’s disease. The study suggested that people who maintained high DHA levels would live 4.7 more years without Alzheimer’s, saving over $500,000 in economic costs related to the disease.
In addition to its health benefits, salmon is a flavorful and versatile fish that can be prepared in multiple ways to keep it exciting. According to expert culinary sources, the top five best ways to cook salmon are grilling, pan-frying, broiling, baking, and poaching.
Ultimately, salmon is a delicious and healthy choice, and the best way to cook it depends on personal preference and desired flavors.
Best Ways to Cook Salmon, According to the Pros
Baking salmon in the oven is a convenient and healthy method, ideal for preparing whole side fillets. It’s also a low-fat cooking method, which helps maintain the fish’s nutritional value. According to a study, oven-cooked salmon had lower fat content compared to other cooking methods.
To bake salmon, preheat your oven to 400°F (200°C), season your fillets with salt, pepper, and other preferred spices, and drizzle with olive oil and lemon juice. Place the fillets skin-side down on a foil-lined baking sheet, which makes cleanup easier. Bake them in the center rack of your preheated oven for 5-10 minutes, depending on the thickness of the fillets, adding another 1-2 minutes for more doneness.
The oven’s heat distribution provides consistent cooking, ensuring that the salmon cooks evenly without any hard textures, making it the perfect method for those who want to achieve a perfect baked salmon.
Besides, using the oven as the primary cooking tool for baking salmon is more convenient, saves time, and leaves you with a delicious meal. You can
Cooking salmon en papillote (in parchment paper) is a French technique that’s easy to pull off and offers several benefits. The steam trapped by the parchment creates a juicy fillet with deeply flavored fish. It also allows for endless possibilities for seasonings and aromatics. Additionally, cooking fish en papillote is a personal and fun experience as it offers the opportunity to unwrap your personalized gift before tasting.
To cook salmon en papillote, start by preheating your oven to 400°F (200°C) and prepare parchment paper or foil packets. If you’re using vegetables, slice them thinly and layer them along with the salmon. Season the salmon with salt, pepper, herbs, and lemon slices. Seal the parchment paper or foil packets carefully and bake in the preheated oven for 12 to 15 minutes.
One downside of cooking salmon en papillote is determining whether the salmon is fully cooked or not since it’s hidden behind an opaque layer. To avoid
Poaching salmon is a great low-fat option that preserves the fish’s tender texture. To poach salmon, simmer your fillets in water or broth until they become opaque, which can take around five minutes depending on the thickness of the cut. It’s also ideal for adding flavors or vegetables to the poaching liquid for a more personalized taste.
To prepare a basic poached salmon dish, use a straight-sided skillet or heavy pot to simmer your fillets in water, white wine, or chicken stock, with a pinch of salt, whole peppercorns, and a bay leaf. Once the liquid comes to a slow boil, reduce the heat, and poach the salmon until it’s firm and no longer opaque, which can take up to 15-20 minutes.
Poached salmon is ideal for creating salmon salads, fresh salmon cakes, or can be paired with a flavorful sauce such as buttery white wine sauce or an herby basil pesto cream. Additionally, Healthy World Cuisine recommends enjoying poached salmon over a summer salad with strawberry rose dressing or with a creamy dill sauce.
Overall, poaching salmon is a simple and healthy cooking method that lowers the fat content of your meal while preserving the fish’s flavor and texture.
Pan-searing is a popular and simple method of cooking salmon that produces a crispy skin and a tender, juicy center. To prepare a simple pan-fried salmon dish, season fillets with salt and pepper and cook them in a large skillet with butter or oil, skin-side down for 5-6 minutes, then flip them and cook the other side for 3-5 minutes. Before serving, add a squeeze of lemon juice to enhance the flavor.
Pan-searing can also be combined with baking to get the best of both worlds. One technique is to sear the salmon in a preheated pan on high heat, skin-side up for 30 seconds to 1 minute, and then bake it in the preheated oven at 375°F for 10-12 minutes or until it’s fully cooked.
When pan-searing, use an oil with a high smoke point like canola, sunflower, or avocado oil, and avoid using oils with low smoke points like extra-virgin olive oil as they tend to burn quickly, affecting the quality of the salmon’s sear. North Coast Sea Foods suggests that you should avoid moving the salmon while it’s on the pan to allow for a beautiful layer of caramelization to develop on the salmon skin.
Pan-seared salmon can be served with a variety of sides ranging from sautéed vegetables to parmesan couscous, jasmine rice, or a fresh salad. This method is suitable for preparing a healthy and stress-free lunch or dinner with minimal ingredients in just under 10 minutes.
Grilling salmon is an easy and delicious way to enjoy your fish with its smoky flavor, crispy exterior and moist interior. To prepare grilled salmon, you must first prepare your grill, get it hot before cooking, and ensure that the salmon is cut into serving portions to make it easier to flip.
Brush the salmon fillets with oil and your preferred seasoning or rub before grilling to ensure they do not stick to the grill. Once the grill is hot, place the skin-side of the salmon fillet down on the grill and close the lid. After 5-6 minutes, gently turn the salmon over and grill for another 1 minute or until the fish flakes easily with a fork.
Grilled salmon can be served with a variety of toppings, such as mango salsa, or paired with your favorite sides, such as roasted vegetables or garlic mashed potatoes.
When grilling salmon, avoid flipping it over too much; once is enough to cook it perfectly. Remember to clean and oil your grilling surface beforehand to avoid losing any of the delicious fish inside the grill.
With these tips and techniques, it’s easy to become a grill master and cook up some delicious and healthy grilled salmon in no time.