Broiled Wild Salmon
Okay, this week's Friday dinner is broiled wild salmon :-D Yum Yum!
Two things first: salmon is extremely healthy for you because of the omega three fatty acids, but you must not overcook the salmon. The other thing, is that you should only buy wild caught salmon, and it must be advertised as "wild caught". Such things as "atlantic salmon" "color added" "farmed salmon" DO NOT EAT! For one thing, the omega three fatty acids will barely be there, all of the above titles in parentheses are salmon raised on farms, in tight quarters, fed exactly the minimum nutrients to make them grow to harvest size. Those fish ARE what they eat, and then you are what they eat ultimately. I will post another post soon on why farm raised fish must be avoided at all costs.
Fish is expensive, especially if you don't live by the coast. You have to catch it by the sales, and every grocery store in the United States is going to have wild caught fish flown in at some point because of the demand it is creating as consumers become more educated about their food. Fall is the time they are catching these salmon, so they are in season and should be on sale to boot. When this happens, STOCK UP! I really saved some money for this, and bought about 12 fillets. Figure out how much your family is going to eat at one meal, and have the guy at the meat counter wrap this amount up separately in as many packages as you can afford. When you get home, wrap each package again with brown paper bag (I cut strips from the brown grocery bags I save) and stick them in the freezer. They'll keep for a good long time.
Broiled Wild Salmon
Ingredients:
One large salmon fillet, about 1 1/2 pounds (this will make four generous portions)
1 tablespoon Extra Virgin Olive oil OR one Tablespoon Butter cut into four pieces
Salt and Pepper
1/2 tsp marjoram
Rinse the fillet in cool water, LEAVE THE SKIN ON. Pat dry and place the fillet, skin side down, on a flat baking pan with sides, on parchment paper. The paper is important; if you don't use it then use some aluminum foil, but I don't recommend doing this often (there is evidence that cooking with aluminum foil might help aluminum leach into your food, which you ingest, which can complicate things such as alzheimer's etc., more on that in another post).
Turn your broiler on and put the highest rack as close to the broiler flame as possible.
The thickness of your fillet will determine how long you need to broil, but they are generally about an inch thick. Drizzle the fillet with oil, or place the butter pieces at intervals along the fillet. Crack some salt and pepper over it, then sprinkle the marjoram.
Place under the broiler flame and broil for about 10-15 minutes, watching closely. The top of the fish should get crispy (this enhances the flavor of the fish) and if some of it carmelizes, all the better for the flavor. If this happens within the first 4-5 minutes, however, move the fish a bit farther away from flame, as you don't want it to burn.
Continue to broil until the flesh flakes easily with a fork, and when you peek down to the fish next to the skin below, it's firm and light pink.
Take the fish out now and let it sit in the pan while you get the plates and everything. The fish will leach nutrients out of the skin below at this time, so you want to let it sit about 3-5 minutes.
Serve with salad and rice, or bread. Watch out for a line of bones, and DO NOT eat the skin or the scales, ever.
There is a proper way to each fish: place the fish skin side down on a plate. Using a small fork (this is what seafood forks are for. . .), lightly pull flakes of the fish apart, eating each flake. It was meant to be savored, so small bites are good. Bones will be between flakes, so eating in this way will easily uncover bones that you may pull out and place on a napkin, instead of crunching them unpleasantly in your teeth and having to "fish" around in your mouth for it;) Properly cooked fish will lift easily away from the skin, and the dark flesh right next to the skin has the highest amount of omega threes. This fish does not have a lot of bones in it at all, which makes it my favorite, but beware all the same.
***Other yummy thing to do with salmon: spread some all natural cream cheese on a whole wheat bagel that has been toasted brown, then top it with a generous amount of naturally smoked wild salmon with a sprinkling of chives. Mmmmmmmm
Two things first: salmon is extremely healthy for you because of the omega three fatty acids, but you must not overcook the salmon. The other thing, is that you should only buy wild caught salmon, and it must be advertised as "wild caught". Such things as "atlantic salmon" "color added" "farmed salmon" DO NOT EAT! For one thing, the omega three fatty acids will barely be there, all of the above titles in parentheses are salmon raised on farms, in tight quarters, fed exactly the minimum nutrients to make them grow to harvest size. Those fish ARE what they eat, and then you are what they eat ultimately. I will post another post soon on why farm raised fish must be avoided at all costs.
Fish is expensive, especially if you don't live by the coast. You have to catch it by the sales, and every grocery store in the United States is going to have wild caught fish flown in at some point because of the demand it is creating as consumers become more educated about their food. Fall is the time they are catching these salmon, so they are in season and should be on sale to boot. When this happens, STOCK UP! I really saved some money for this, and bought about 12 fillets. Figure out how much your family is going to eat at one meal, and have the guy at the meat counter wrap this amount up separately in as many packages as you can afford. When you get home, wrap each package again with brown paper bag (I cut strips from the brown grocery bags I save) and stick them in the freezer. They'll keep for a good long time.
Broiled Wild Salmon
Ingredients:
One large salmon fillet, about 1 1/2 pounds (this will make four generous portions)
1 tablespoon Extra Virgin Olive oil OR one Tablespoon Butter cut into four pieces
Salt and Pepper
1/2 tsp marjoram
Rinse the fillet in cool water, LEAVE THE SKIN ON. Pat dry and place the fillet, skin side down, on a flat baking pan with sides, on parchment paper. The paper is important; if you don't use it then use some aluminum foil, but I don't recommend doing this often (there is evidence that cooking with aluminum foil might help aluminum leach into your food, which you ingest, which can complicate things such as alzheimer's etc., more on that in another post).
Turn your broiler on and put the highest rack as close to the broiler flame as possible.
The thickness of your fillet will determine how long you need to broil, but they are generally about an inch thick. Drizzle the fillet with oil, or place the butter pieces at intervals along the fillet. Crack some salt and pepper over it, then sprinkle the marjoram.
Place under the broiler flame and broil for about 10-15 minutes, watching closely. The top of the fish should get crispy (this enhances the flavor of the fish) and if some of it carmelizes, all the better for the flavor. If this happens within the first 4-5 minutes, however, move the fish a bit farther away from flame, as you don't want it to burn.
Continue to broil until the flesh flakes easily with a fork, and when you peek down to the fish next to the skin below, it's firm and light pink.
Take the fish out now and let it sit in the pan while you get the plates and everything. The fish will leach nutrients out of the skin below at this time, so you want to let it sit about 3-5 minutes.
Serve with salad and rice, or bread. Watch out for a line of bones, and DO NOT eat the skin or the scales, ever.
There is a proper way to each fish: place the fish skin side down on a plate. Using a small fork (this is what seafood forks are for. . .), lightly pull flakes of the fish apart, eating each flake. It was meant to be savored, so small bites are good. Bones will be between flakes, so eating in this way will easily uncover bones that you may pull out and place on a napkin, instead of crunching them unpleasantly in your teeth and having to "fish" around in your mouth for it;) Properly cooked fish will lift easily away from the skin, and the dark flesh right next to the skin has the highest amount of omega threes. This fish does not have a lot of bones in it at all, which makes it my favorite, but beware all the same.
***Other yummy thing to do with salmon: spread some all natural cream cheese on a whole wheat bagel that has been toasted brown, then top it with a generous amount of naturally smoked wild salmon with a sprinkling of chives. Mmmmmmmm
posted by Therese_Rose_Morning at 11:12 AM
1 Comments:
Thank you! I just bought a wild salmon on sale and needed to know how to cook it! Your post was most helpful. :)
Post a Comment
<< Home