How To Cook the Perfect Salmon (plus sweet potato side)

by Belinda on January 27, 2013

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Do you ever avoid cooking a food – simply because you don’t know how or don’t feel confident enough?

Believe it or not until recently I rarely cooked salmon for this reason!

Maybe it was all the memory of mouth watering salmon I’d eaten over the years, cooked to perfection at my favorite restaurant.  Or maybe it was just the thought of not knowing quite how to get that lovely moist and juicy inside (and wasting my precious purchase). Whatever the reason, a few weeks ago my sister decided it was high time I learned!

Today I’m sharing her easy step-by-step recipe with all you “salmon-cooking-virgins” out there!  Plus throwing in my new favorite side dish; baked and mashed sweet potato with fresh herbs.  Top this dish of with a wedge of lemon and fresh broccoli and/or zucchini and you’ve got a simply mouthwatering (and incredibly nutritious) meal.

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The Perfect Salmon

Ingredients
  • 2 salmon fillets with the skin
  • Pinch of salt & pepper
  • 1 teaspoon of coconut or avocado oil
  • 1/3 cup of fresh herbs (coriander, a little parsley and a touch of mint).
Instructions
  1. Bring salmon to room temperature.
  2. Meanwhile finely chop 1/3 cup of fresh coriander, a little parsley and a touch of mint.
  3. Use a large non-stick pan, place on medium to high heat and add oil.
  4. Add 1/2 the herbs to the pan and allow to infuse into the oil.
  5. Season the skin of the salmon with a little rock salt, pepper and the other 1/2 of the herbs and place skin-side down into pan.
  6. Sear the skin then turn the heat down a little.
  7. After around 3-5 minutes (depending on the thickness of your fillets) carefully turn the fish over, and cook for another 3-5 minutes until you see the sides of the fish starting to turn light pink.
  8. Turn the salmon one last time so it’s skin side down and squeeze over the juice of 1 small lemon (for extra zing and moistness).
  9. Turn the pan off and keep it warm while you get your plates ready (see below for accompaniments).
  10. The salmon should fall apart and still be light pink in the middle. 

Tips:

  • If the tails of the fillets are thin, arrange in the pan so they are not over direct heat.
  • If they are thick fillets you may want to turn them on their sides for a minute or two right at the end.
  • Make sure your hands are super clean in case you need to use your fingers to help turn the fish.
  • The fish will continue to cook after you take it off the heat, so err on the side of “almost cooked” before turning the heat off.

Serve salmon with one ice-cream scoop of Sweet Potato Mash and a generous portion of broccoli, green beans and/or zucchini.

Sweet Potato Mash

  1. Heat oven to 200 degrees Celsius or 390 Fahrenheit.
  2. Peel as many sweet potatoes as you need and wrap in aluminium foil.
  3. Place in oven and bake for 45-60 minutes until soft.
  4. Chop fresh herbs to taste (oregano, cilantro and parsley).
  5. Remove sweet potatoes and mash with a little butter or coconut oil and the fresh herbs.

While you eat your deliciously cooked to perfection salmon, think about this…..

You may already know that salmon is one of the best sources of anti-inflamatory Omega-3 fatty acids (see chart at the end of this post).  Omega-3s provide a wide range of health benefits but what you might not realize is that they increase the permeability of all the cells in your body (brain, heart and skin to name a few)… so all the nutrients vital to your health can get in, and the toxins that are trapped in your cells can FINALLY escape. Imagine what almost instantly healthier cells will do for your healthy, body and complexion?

The most critical key to optimal health and weight, is to have an arsenal of easy, delicious and sinfully scrumptious recipes at your disposal – that you can eat, love and savor day in and day out – never feeling bored or tempted by the nutritionally empty calories of “fake health foods”.

And that’s where most people are NOT prepared.. Sometimes you DO want to indulge. You love the way healthy eating makes you feel but at the same time you want to be able to enjoy your favorite foods…..if this is you check out my Sinfully Healthy Cookbooks – they are so good your friends will think you’re cheating on your diet 😉

Bel 

150 Sinfully Healthy Guilt-Free Recipes! <<<

 

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