Salmon Basics: Preparation and Cooking

Salmon are migratory fish (anadromous) that are born in fresh water and migrate to salt water. They return to the fresh water when it's time to reproduce. Salmon are part of the Salmonidae family, and live in the Atlantic and Pacific oceans. Salmon can also be found in the Great Lakes in North America.

Salmon is often served in restaurants as a delicacy and may also be prepared and cooked at home. Salmon is sold in fish markets as well as grocery stores and online. Salmon is versatile in the cooking world and may be cooked whole, in fillets or steaks, and from the can.

 

Buying Fresh or Frozen Salmon for Meal Preparation

Visit a fresh fish market to obtain salmon or buy from your local grocer. Salmon should smell fresh, not with a very strong fishy odor. Use the finger press test. Press your finger gently on the skin of the salmon. Does the skin/flesh spring back immediately or leave an indention? If it leaves an indention, then don't buy it. For whole salmon, the eyes should be clear with a vibrant deep black color, not sunken or milky in color. Ask the seller if "wild caught" salmon is available. Or, buy pre-cooked salmon online from a gourmet seafood website to get the best quality meat.

 

Is Salmon Nutritious?

Salmon is an "oily fish" with an abundance of omega-3 fatty acids, protein, vitamin D and other essential vitamins and minerals. It has low mercury levels, and contains medium-to-high levels of calcium, selenium, niacin, vitamins B12 and B6, and magnesium. The essential fatty acids found in salmon can help lower the amount of bad cholesterol in the body while stabilizing it with good cholesterol. Eating salmon and/or other oily fish often can potentially help with arthritis inflammation, diabetes, heart disease and some forms of cancer.

For the most health benefits, try to buy "wild caught" salmon instead of farmed. This may be difficult when buying fresh salmon, because most of it is farmed. On a positive note....most canned salmon sold in the U.S. is wild caught from the Pacific ocean (i.e. wild caught Alaskan salmon). Farmed salmon can contain up to 10 times more contaminants than wild caught. U.S. farmed salmon is regulated by the FDA and USDA, while wild salmon is regulated by the EPA. Salmon that is farmed should be cooked using methods that will reduce the fat, thus, reducing the amount of omega-3 fatty acids as well.

 

Salmon Cooking Methods

There are a number of ways to cook salmon. For fresh whole salmon or fillets, try grilling, baking, broiling, frying or poaching. Grilling can give the salmon a delightful "smoked" flavor that blends well with a variety of seasonings and marinade sauces. It's important to preheat the grill (300 to 325 degrees F for gas grills) before placing the salmon on the rack or in a basket. Larger pieces will cook well directly on the rack. But be mindful that fish grills quickly. Set a timer for the recommended time and don't allow it to overcook. Remove from the grill and place on a cooling pan immediately. Fish will continue to cook for a few minutes before it cools.

Prepare the fish by marinating for 20 minutes or by using a special rub or seasonings. You can also season with the basics: salt, pepper and olive oil. The olive oil should be brushed on the salmon before and while grilling to prevent drying. Marinade sauce can be made from soy sauce, olive oil, minced garlic, and mustard. Or experiment with ingredients of your own. As a general rule of thumb, you should grill salmon for four minutes on each side. Make sure the salmon flesh is firm but gives some for a medium rare fillet or salmon steak.

For a great baked salmon, brush it with melted butter or other type of oil, and bake in a greased pan at 350 degrees F. Time it for about 10 minutes per inch (thickness). Check for flakiness with a fork to ensure that it's done. Broiling salmon is similar to baking, but on higher oven temperatures or with a broiler.

For steaming, use a steaming basket or steamer with water and herbs. Season the salmon as well. Steam for about a minute for each ounce of salmon. You can poach salmon with a mixture of water, white wine and chicken broth. Place in a skillet and use enough liquid to cover the salmon. Poach for about seven minutes or until meat is flaky.

Find recipes online for deep frying or pan frying batter if you prefer this method. The fish can be pan fried for about three to five minutes per side in medium heat.

Canned salmon meat can be used to create patties for pan frying or baking, salmon and eggs, salmon appetizers and salmon stew.

Don't shy away from experimenting with various salmon recipes. Salmon has a delectable flavor of its own that makes it versatile in the way it can be cooked. Even those who don't usually eat seafood find salmon to be quite tasty!

 

Two Salmon recipes to try...

 

SALMON BALL

·         1 can salmon drained and separated

·         12 oz. cream cheese

·         2 tsp. Worcestershire sauce

·         1 tsp. liquid smoke

·         2 green onions chopped

·         garlic to taste

·         chopped pecans and parsley

 

Mix salmon and cream cheese. Add Worcestershire sauce, liquid smoke, and green onions. Chill. Shape into ball and roll in pecans and parsley.

 

BAKED SALMON STEAKS

·         1/2 lb salmon steak

·         12 wheat thins (tomato & basil preferred)

·         1 tablespoon butter

·         garlic salt

·         parsley

 

Preheat oven to 450°F.

Crush wheat thins and mix into melted butter. Add garlic salt and parsley.

Place salmon steak in greased pan and top with wheat thin breading. Bake for 10-12 minutes depending on the size of steak. Makes 1 serving.

 

 

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