Salmon is touted as one of the healthiest fish. In moderation, salmon can help increase HDL, which is the good cholesterol in your body, because it contains Omega-3 fatty acids, which keep heart arteries healthy. These health benefits have caused Americans to increase their purchasing and cooking of Salmon. The healthiest ways to cook Salmon are baking, grilling, broiling, and searing the fish.
Baking: Place a round piece of salmon on a baking sheet, and cut a slice in the middle to make a pocket in the center with a half inch left uncut. Place pieces of lemon, garlic, and pepper in the pocket. Cover the salmon loosely with aluminum foil, and cook this in the oven for about eight to 10 minutes at 350 degrees Fahrenheit. The meat should be flaky when it is fully cooked, which you can test with a fork. If the meat isn’t done after 10 minutes, cook it for a few minutes longer.
Grilling: Choose filets that are about one-inch thick. Next, remove the skin so that the meat will absorb the seasonings. Grocery stores sell many different flavors of marinades and seasons for fish. If you choose a marinade, you should only let the salmon soak for five to 10 minutes. Any seasoning can be rubbed into both sides of the fish before placing the filet on the grill. Although salmon is thick enough to place directly on the grill grates, most people still recommend putting a heavy layer of aluminum foil on the grate. Pre-heat the grill first to medium-high, and then lightly oil the aluminum foil. Place the fish on the foiled grill and cook until the meat turns opaque, usually eight to 10 minutes.
Broiling: This is the fastest way to cook salmon. In order to keep the salmon moist, it is recommended that you lightly coat the salmon with olive oil or melted butter, and add some of your favorite spices for flavor. Place the salmon on a piece of aluminum foil in a broiler pan. Move the oven rack so that it is on the highest shelf of the oven. Turn the oven on broil, and cook the salmon for five to seven minutes or until the top is a golden brown color.
Searing: For those who prefer to cook on a stovetop, searing is the best method to cook salmon. All that you need, besides the salmon, is virgin olive oil, a good cooking pan, and some salt and pepper. First, heat a skillet over high heat for two to three minutes. Sprinkle salt and pepper onto both sides of the salmon. Lightly coat the pan with olive oil and heat until the oil begins to simmer. Place the filet in the pan and reduce the heat to medium. Cook the filet on one side for about four and a half minutes, and then flip and cook the other side of the fish. The salmon is done when it is no longer translucent and reaches a golden brown color on both sides. Place the salmon on a plate, and let it stand for approximately one minute before eating.
The key to cooking salmon is to ensure that the meat is flaky and that the outside is a golden brown. The meat should be opaque, not translucent. Studies have shown that eating fish twice a week can improve your heart health, and with the low cost of this type of fish and ease of cooking it, salmon is a good choice for your diet.